Sweet Threes

Event Description:
AMRAP

This event will see teams work in 3’s at all times. On 3-2-1…Go! All athletes will perform the calories and reps synchronised with each other. Each lane will have a Concept2 row erg, bike erg and ski erg.

Time Cap: 17 mins

Elite
30 Cal Machine
50 Chest to Bar Pull Ups (2's)
30 Cal Machine
40 Wall Balls 9/6kg (2's)
30 Cal Machine
30 Toes to Bar (2's)
30 Cal Machine
20 Bar Muscle Ups (2's)

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RX/Masters
30 Cal Machine
50 Pull Ups (2’s)
30 Cal Machine
40 Wall Balls 9/6kg (2's)
30 Cal Machine
30 Toes to Bar (2’s)
30 Cal Machine
20 Bar Muscle Ups (2’s)

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Scaled
30 Cal Machine
50 Burpees (2’s)
30 Cal Machine
40 Wall Balls 6/3kg (2’s)
30 Cal Machine
30 Hanging Knee Raise (2’s)
30 Cal Machine
20 Burpee Pull ups (2’s)

Rules:
- Athletes must remain on their machine until all 3 athletes complete their calories each round.
- Athletes may choose to switch machines during the workout as they please.

Event Description:
5 rounds for time:
12-9-6

Deadlift
Hang Clean
Shoulder to Overhead

On 3,2,1…Go! All athletes will work together to perform the benchmark workout “DT” synchronised. All movements will be considered synchronised at the top of the movement. The teams score will be the total time to complete all 5 rounds.

Time cap: 8 mins

Elite
70/50kg

RX / Masters
60/40kg

Scaled
40/20kg

Rules:
- Athletes may choose to break up the reps as they please.
- If one athlete fails a rep, the other athletes may choose to wait in the top position until the other athletes catches up, or they may choose to restart the rep together.
- Athletes and their barbell must stay within their lane at all times

Event Description
(Part A)
For time:
*21-*15-*9

On 3-2-1…Go! Athlete A will perform a set of 50 unbroken double unders before all three athletes begin the round of 21 synchro overhead squats and 21 syncro box jump overs. After 21 box jump overs, athlete B will perform a set of 75 unbroken double unders to start the round of 15 syncro overhead squats and 15 syncro box jump overs. Finally, athlete C will perform a set of 100 unbroken double unders before the team completes their final round of 9 syncro overhead squats and 9 syncro box jump overs.

Time Cap: 10mins

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Elite
Overhead Squats 60/40
Box Jump Overs 30”
Unbroken Double Unders *50/*75/*100

RX / Masters
Overhead Squats 40/30
Box Jump Overs 24”
Double Unders *50/*75/*100

Scaled
Overhead Squats 20/15
Box jump overs/Step Overs 24"/20”
Single Unders *50/*75/*100

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Rules:
- Unbroken double unders are required for Elite division only, all other division will  simply need to complete the allocated rep scheme
- Overhead squat is considered synchronised at the top of the movement with barbells support above the head under control.
- Box jump overs are considered synchronised when all athletes are standing on the ground on the same side of the boxes
- If teams complete part A prior to the 10:00 minute time cap, they may use any time prior to 10:00 minutes to adjust barbells for their Part B (1RM snatch), however any snatches made before 10:00 minutes will not count towards their teams total.

Event Description
(Part B)
Establish 1RM Snatch

Immediately following Part A. On 3-2-1…Go! Athletes will have 5 minutes to establish a 1RM snatch for a combined team total

Time Cap: 5mins

Rules:
- If teams complete part A prior to the 10:00 minute time cap, they may use any time prior to 10:00 minutes to adjust barbells for their Part B (1RM snatch), however any snatches made before 10:00 minutes will not count towards their teams total.

Event Description:
All 3 athletes will enter the water. On 3,2,1..Go! One athlete will begin swimming.

Teams will aim to complete as many 25 meter laps as they can.

Time Cap: 10 mins

Rules:
- No diving or jumping from the side of the pool
- All athletes must remain in the pool
- Pushing off the wall is allowed
- Any swim stoke is permitted
- Only one athlete may be swimming at a time
- One athlete must begin at the judges end of the pool
- The other two athletes may begin at either end of the pool (depends on how your team wants to transition between swimmers
- There is no minimum work requirement for athletes