The Lactic Threshold 2.0

PART B:

As soon as the 12 minute mark ticks over form PART A you have 6 minutes for all 3 athletes to find a heavy complex of:

- 1 squat clean

- 1 Hang squat clean

- 1 Jerk

If you finish part A before the 12 minute mark you are allowed to load the barbell to the starting weight of your first athelete but you cannot lift until the 12 minute mark.

All 3 athletes are allowed to load and de load the barbell but your judge cannot assist you. 

Who ever is lifting must state their weight to the judge before they start their lift.

For time: 3 rounds

- 30 SYNCHRO TTB

- 20 SYNCHRO power clean and jerks

- 10 SYNCHRO box jumps 

Flow:

Athletes can start under thei bar for the TTB. 2 poeple will be working at a time synchronosing the movements while 1 person will be resting. 

At the sound of 3, 2 , 1 GO the athelets will start their 30 synchro TTB, Breaking up reps and swapping how ever you like.

Once all TTB are complete move to your barbells and complete 20 synchro power clean and jerks again swapping in and out how ever  you like. 

Once all power clean and jerks are completed moven onto your 10 synchro box jumps. Once they are completed repeat for 3 rounds.

This workout has a 12 minute time cap.

RX - 60/40, 30"/24"

For time:

- 5/4.5km Row (Athlete 1)

- 5/4.5km Ski (Athlete 2)

- 10/9km Ride (Athlete 3)

Pick your poison, Your teams score is the combined time of all three athletes

Flow:

Atheletes will start on their equipment with theiur monitors set to count down the desired amoutn of m. At the sound of 3, 2, 1 GO athelets wiull start rowing, riding or skiing.

Your time will be the time on your monitor once you have completed the race. 

THIS EVENT IS ONLY FOR THE ATHELETE ON THE SKIERG.

For time:

- 1000m time trial on the SKIERG

Flow:

The first 1000m of your 5/4.5km race will be a seperate scored event. 

Either go hard and hold on or pace the 5/4.5km. 

Pick your skiier wisely 

PART B:

As soon as the 12 minute mark ticks over form PART A you have 6 minutes for all 3 athletes to find a heavy complex of:

- 1 squat clean

- 1 Hang squat clean

- 1 Jerk

If you finish part A before the 12 minute mark you are allowed to load the barbell to the starting weight of your first athelete but you cannot lift until the 12 minute mark.

All 3 athletes are allowed to load and de load the barbell but your judge cannot assist you. 

Who ever is lifting must state their weight to the judge before they start their lift.

For time:

45/33 cal echo buy in

into

3 rounds:

- 10 Front squats synchro 

- 10 C2B pull ups synchro

- 10 Single DB devils press synchro

into

45/33 cal echo cash out

Time cap: 14 mins 

weights:65/45

For time:

45/33 Cal ECHO Buy in

into

3 rounds:

- 8 Synchro front squats

- 8 Synchro Bar MU

- 10m Indian file HS walk (5m each unbroken)

into

45/33 Caal ECHO cash out

Time cap 14 mins 

Weights: 80/55

This is an Indian file style workout. 1 person will be working at a time.

On the count of 3, 2 ,1 GO

Athlete 1 will complete: (Athelete will be stanbding infront of the barbell)

- 36 Thrusters 

- 36 Barfacing burpees

Once they have completed all the reps they will clearly TAG athlete 2.

Athelete 2 will complete:

2 rounds of:

- 18 Thrusters 

- 18 Barfacing burpees

Once they have completed all the reps they will clearly TAG athlete 3.

Athele 3 will complete:

3 rounds of:

- 12 Thrusters 

- 12 Barfacing burpees

The workout will be completed when athelete 3 jumps over the bar for their final bar facing burpees and both feet touch the floor. 

17 minute time cap

Weights per division:

RX: 52.5/35

Intermediate: 42.5/30