REMATCH

Rx
6 Rounds for time (alternating rounds with partner)
12 Syncro Burpees
Rd 1+2 - 8 Squat Cleans 50/35
Rd 3+4 - 6 Squat Cleans 70/45
Rd 5+6 - 4 Squat Cleans 90/55

Masters Mens
6 Rounds for time (alternating rounds with partner)
10 Syncro Burpees
Rd 1+2 - 8 Power Cleans 50
Rd 3+4 - 6 Power Cleans 65
Rd 5+6 - 4 Power Cleans 80

Sc
6 Rounds for time (alternating rounds with partner)
10 Syncro Burpees
Rd 1+2 - 8 Power Cleans 45/35
Rd 3+4 - 6 Power Cleans 55/40
Rd 5+6 - 4 Power Cleans 65/45

On go, both partners perform 12/10 syncro burpees. We'll be looking for chest on the ground and clap overhead in sync.

The after burpees are completed partner 1 performs cleans for round 1.

Both partners perform 12/10 syncro burpees to start round 2 and then partner 2 performs cleans.

Round 3+4 follows same flow but up in weight and down in reps for cleans.

Round 5+6 follows same flow but up in weight and down in reps for cleans.

Time is recorded on last clean by partner 2.

Workout 1 - 

Bar Stars +++

Rx M&F & Masters Mens
For time:
500m Row (250m intervals)
40 TTB
30 DB Thrusters 22.5/15kg (Masters 15kg)
20 BMU

7 min cap

________

Scaled M&F
For time:
500m Row (250m intervals)
40 KTC
30 DB Thrusters 15/10kg
20 Pull Ups

7 min cap

Event 1 tomorrow kicking off at 7am first heat.
On go, partner 1 performs 250m row, then tags partner 2.
The remaining reps can be performed with as many changes as need be.
7 min cap will get most people done or really close.
I'll be watching squat depth on those thrusters, so get your lizard on this arvo.

NOTE:
This workout is to be performed individually, and scores entered into Comp Corner as a pair:

Ie. 9mins + 8 mins = 17mins

or

I.e 10mins capped out + 10 mins capped out = 20mins

Rx & Masters Mens

Part A -

0-10mins

40/30 Cal C2 Bike
30 burpees over bar (bar facing)
20 deadlifts 100/70kg (masters mens 85kg)
30 burpees over bar (bar facing)
40/30 Cal C2 Bike
10 min cap.

Part B -

10-18mins

Build to 1RM Clean. Squat or Power.

Scaled Mens and Ladies

Part A -

0-10mins

40/30 Cal C2 Bike
20 burpee step over bar (bar facing)
20 deadlifts 70/45kg
20 burpee step over bar (bar facing)
40/30 Cal C2 Bike
10 min cap.

Part B -

10-18mins

Build to 1RM Clean. Squat or Power.

2 scoring opportunities here.
Part A for time combined P1+P2
Part B for weight combined P1+P2

1RM Clean

Squat or power.

8 min cap (10-18mins)

Both scores are combined here.

P1 + P2 = score in kgs.

2000m Ski Time Trial
EMOM 6/4 Cal C2 Bike

Ski doesn’t move while the bike moves.

Any order, any amount of changes. 

14 min cap