Top End Throwdown

💥 Part 1 – For Time:
6 Alternating Rounds 

12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overheads

Switch partners after each full round (12-9-6)
Only one athlete works at a time.

🏋️ Part 2 – In Remaining Time 

Establish a 2-Rep Max (2RM) Hang Power Clean (per athlete)
Score = Combined heaviest successful 2RM from each athlete

🔢 Scoring:
Part 1: Time to complete 6 rounds
Part 2: Combined 2RM (tie-breaker is Part 1 time)

Divisions & Recommended Loads (Part 1): 
 
Division (Deadlift / HPC / S2OH)
Beginner 50/25kg 
Intermediate 60/40kg 
Advanced 70/50kg 

* Athletes may use the same barbell throughout Part 1.
* One bar per team.

🧭 Workout Flow & Setup
* There will 6 lanes open, setup in a staggered formation, 3 bars forward and 3 bars behind.  

* Teams of 2 begin behind the start line (2.4m behind barbell)
At “3, 2, 1… go”, Athlete A runs forward and completes one full round (12-9-6).
* Athlete A returns and tags Athlete B, who completes the next round.
* Athletes continue alternating rounds until all 6th rounds are completed (3 each).
Once Part 1 is complete,

* the remaining time on the 15-minute clock is used for both athletes to find their individual 2RM Hang Power Clean.
* Athletes may share the barbell and must load it themselves.
* Teams must declare weights and lifts to a judge for valid scoring.

Movement Standards 
Deadlift: 
* The barbell starts on the floor. 
* Full extension at the top: hips and knees locked out, shoulders behind the bar. 
 * Touch-and-go cycling standards required.  

Hang Power Clean: 
* Bar must start from above the knees (hang position). 
* Rep ends with bar in front rack, hips and knees fully extended, elbows in front of the bar. 
* No full squat required (power position only). 

Shoulder-to-Overhead: 
* Any style allowed: push press, push jerk, split jerk. 
* Bar must start in the front rack and finish locked out overhead. 
Elbows, shoulders, hips, and knees must be in line at the top. 

2RM Hang Power Clean: 
* The bar must be lifted from the hang (above the knee). 
* No full squat allowed (must catch above parallel). 
* Both reps must be consecutive (no dropping and resetting). 
* Lift must be completed and controlled before time expires to count 

3 Rounds for Time,  10 min Cap

🔰 Beginner (Shared): 
30 Barbell Thrusters (40/25kg) 
20 Lateral Burpees Over Bar
10 Ring Rows 

⚡ Intermediate (Shared): 
30 Barbell Thrusters (50/35kg) 
20 Lateral Burpees Over Bar
10 Pull-Ups 

🔥 Advanced (Shared): 
30 Barbell Thrusters (60/40kg) 
20 Lateral Burpees Over Bar 
10 Bar Muscle-Ups 

🧮 Score:
Fastest time to complete all 3 rounds. One score per team

🧭 Workout Flow & Set up
* There will be 5 lanes open, choose a lane with the correct pull up bar height for your team. 
* Teams of 2. One athlete works at a time. 
* Reps may be divided between partners as desired. 
* At the call of “3, 2, 1… go,” both athletes start behind the start line. 
* Athletes advance to the barbell and begin the first movement: 30 shared thrusters. 
* Once complete, the team proceeds to 20 shared reps of the burpees. 
* Then complete 10 shared reps of the pulling movement. 
* Repeat for a total of 3 rounds. 

Movement Standards 
Barbell Thruster (All Levels): 
* The barbell starts from the floor. 
* First Rep can be a Power clean or squat clean into a thruster. 
* Full squat must be below parallel. 
* The rep ends with the bar locked out overhead, hips and knees and elbow fully extended, and head through. 
* No jerk or re-dip allowed. 

Lateral Burpee Over Bar: 
* Chest and thighs MUST touch the floor. 
* Beginner athletes can step over the bar. 

Intermediate & Advanced

*Athlete must jump laterally over the barbell with a two-foot take-off. Both feet MUST be airborne at the same time. (Pony hop is allowed) . 
* No requirement to extend at the top, stepping over or single-leg jumps are no reps. 

Ring Row (Beginner): 
* Rings set at waist height or lower. Set the height to the shortest Athlete.
* Heels must stay on the ground, body in a straight line. 
* The Rep starts with the arms fully extended; rings must contact the chest 
* The Rep is only complete when the athlete returns to full arm extension at the bottom. 

Pull-Up (Intermediate): 
* Arms fully extended at the bottom. 
* Chin must clearly pass over the bar at the top.

*Kipping and butterfly allowed.

Bar Muscle-Up (Advanced): 
* Arms extended at the bottom. 
* The rep ends with elbows locked out above the bar; shoulders stacked over or slightly in front of the bar. 
* Only the hands can touch the bar during the rep, but no other part of the arm

You Go, I Go AMRAP 15min

Format: Athlete A completes one full round, tags Athlete B, who completes the next round. Alternate until time expires.

🔰 Beginner:
2 Inchworms
10 Wall Balls (4/6kg to 9/10ft target)
10 Step-Ups (20")
20 Single Unders

⚡ Intermediate:
2 Wall Walks
10 Wall Balls (6/9kg to 9/10ft target)
10 Box Jumps (20/24")
30 Double Unders

🔥 Advanced:
2 Handstand Push-Ups
10 Wall Balls (9/12kg to 9/10ft target)
10 Box Jump Overs (24/30")
40 Double Unders

Time Cap: 15 minutes

Score: Total combined rounds + reps completed by the team

Workout Flow & Setup: 
There will be 6 Lanes open, 1-6 Left to Right. 
Teams of 2. One athlete works at a time. 
At the call of “3, 2, 1… go,” both athletes begin behind the start line. 
Athlete A completes one full round of their level's movements. 
Once finished, they run back and tag their partner. 
Athlete B then completes the next full round. 
Athletes continue alternating rounds until the 15-minute time cap. 
Score is the total rounds + reps completed by both athletes. 

Movement Standards 
Inchworm (Beginner): 

*Athlete must run to the taped line, turn around with the heels on the line. 
* Athlete walks hands forward into a high plank position. 
* Full extension at the bottom. 
* Walk hands back to standing with hips fully extended. 
No push-up required. 

Wall Ball (All Levels): 
* Athlete starts in full squat, hip crease below the knee. 
* The ball must hit the wall above the designated target height (9ft for women / 10ft for men). 
* The rep ends when the athlete catches the ball in a controlled position, or it falls to the floor. 

Step-Up (Beginner): 
* The full foot must be placed on the box. 
*Hips and knees are fully extended at the top. 
* Must perform 10 reps alternating each step. 

Box Jump (Intermediate): 
* Two-foot take-off required. 
* Full extension of hips and knees on top of the box. 
* Stepping down is allowed. Stepping up is not permitted. 

Box Jump Over (Advanced): 
* Two-foot takeoff required. 
* No need to stand tall on the box. 
* Must land on the box and then over. 

Wall Walk (Intermediate): 
* The athlete starts lying prone with their feet touching the wall and their chest on the floor. 
* Hands and feet must remain in contact with the floor/wall throughout. 
Both hands MUST contact the marked tape line. 
* The athlete must then return to the starting position, chest and thighs to the floor 

Handstand Push-Up (Advanced): 
* Kipping or strict allowed. 
* The rep starts when the athlete is in a full handstand position- arms and legs fully extended and locked out, heels touching the wall. 
* Athlete lowers their head until it touches the floor.  
* The maximum distance for hand spread is 1m. 
* No Ab mats allowed. Flat mat supplied if requested. 
* Heels must be in contact with the wall at the top of the movement to complete the REP. 
* Full handstand position must be re-achieved; heels MUST contact the wall at the top of the REP with the elbows locked out for the REP to count. 

Single Under (Beginner): 
* The rope must pass under once for each jump. 

Double Under (Intermediate/Advanced): 
* The rope must pass under the feet twice per jump.