Avenge Summer Throwdown 2023

final

3 Rounds (15 min time cap)

50 synchro Box jump overs

40 synchro Db Snatch

30 synchro Handstand push ups

Two people syncho each movement

Synchro is on top of the box and with Db locked out overhead

standards

Rx

One 30' box and one 24' box

One 30kg Db and one 22.5kg Db

Handstand push ups are strict and synchro at lock out

Intermediate standards

two 24' Boxes

one 22.5kg Db and one 15kg Db

Handstand push ups can be kipping or strict. One person holds a handstand with one person works on the HSPU. Reps only count while one member is holding a handstand.

Score is time to complete the three rounds or reps completed in the 15 mins.

1RM Overhead Squat

1RM Clean (Power or Squat)

1RM Bench Press

In the first 6 min window, Athlete A does the Overhead squat

In the second 6 min window, Athlete B does the Clean (Power or Squat)

In the last 6 min window, Athlete does the Bench Press

The score is the haviest completed lift form all three athletes combined.

1RM Overhead Squat

1RM Clean (Power or Squat)

1RM Bench Press

In the first 6 min window, Athlete A does the Overhead squat

In the second 6 min window, Athlete B does the Clean (Power or Squat)

In the last 6 min window, Athlete does the Bench Press

The score is the haviest completed lift form all three athletes combined.

4 Rounds

3min on/1 min Rest

7 synchro Barbell Movements

7 Synchro Burpees over the barbell

In remaining time Max Echo Bike cals/chest to bar

Rx is 60kg and chest to bar pull ups

Intermediate is 40kg and chin over bar pull ups

Round 1 

Front squat and Echo Bike

Round 2

Squat clean and chest to Bar

Round 3

Thruster and Echo Bike

Round 4

Cluster and chest to bar

Score is the total reps accumulated of echo bike cals and chest to bar/ chin over bar pull ups.