Precision Pairs

Bars start empty.

Each team will have 7 minutes to build to a heavy complex of 

1 x Clean

2 x Hang Cleans

Any variation of the clean, power or squat, will be acceptable

The score will be the total combined weight of each athlete’s heaviest lift. 

Teams will have a 2-minute break for plate changeover

The complex will start from the ground with a rep being credited once the athlete cleans and fully extends his/her body with elbows in front of the bar. The hang cleans need to start at or above the knee. Once again, the rep counts if the athlete fully extends with bar in the rack position and elbows in front.

After completing part 1, athletes must stack their bar with the correct weight within their 2 minute rest period.

Each team will then have 6 minutes to accumulate max reps Clean and Jerk.

The Clean and Jerk will start from the ground with athletes cleaning and pressing the bar overhead. Any type of clean and jerk is acceptable and the rep is counted once athlete fully extends his or her body with bar locked overhead showing control.

60 SYNCHRO SQUATS (1 partner holding DB in goblet squat position)

20M shuttle

Partner 1

10 DEVIL PRESS

Partner 2

10 DEVIL PRESS

Partner 1

10 DEVIL PRESS

Partner 2

10 DEVIL PRESS

Up the stairs

75 CAL ASSAULT BIKE

YOU GO I GO

40M stair sprint (1 partner must take the DB. Dropping the DB before the top results in a 30 second penalty)

Squats

• DB must start on the floor but can be passed to next partner during the workout.
• Partners can swap who holds the DB on the synchro squats.

20M Shuttle

• One of the partners must bring the DB to the next station, carrying it however they want.

Devil Press

• Reps must be completed in sets of 10, in the YOU GO I GO FORMAT with each parter completing x2 sets of 10.
• Once partner 1 has completed their second set, they can proceed up the steps and stand next to the assault bike.

Assault Bike

• Partner 1 can get on the bike and start once partner 2 completes their final rep on devil press.
• Partner 2 must bring the DB up the steps, carrying it however they wish.
• Calories can be broken up however the team wishes

Stair Sprint

• Once the cals are completed, the first sprinter can proceed up the stair sprint.
• Once the first sprint has reached the finish line, the second sprinter can depart.
• Either sprinter can take the DB but beware, if the DB is dropped before the finish line, there is a 30 second penalty.

There will be x2 judges allocated to each group on this event.

300 m run together

300 m run partner A

300 m run partner B

300 m run together

300 m run partner A

300 m run partner B

300 m run together

Each time an athlete runs as an individual, a medicine ball must be carried. Medicine ball starts and finishes inside the box.

Athletes start in their box. At 3,2,1 go…both athletes will begin running together. Both athletes need to complete the first 300m and cross the start / finish line together, before the next segment can begin, with either athlete continuing. Athletes will use the relay style format of touching hands before the next athlete can begin the next segment. 

Timer stops once both athletes finish back in their box.

700 METER ROW

45 X FRONT SQUATS

20 X BOX JUMP OVERS

700 METER ROW

30 X FRONT SQUATS

20 X BOX JUMP OVERS

700 METER ROW

15 X FRONT SQUATS

20 X BOX JUMP OVERS

IN REMAINING TIME, MAX BURPEE OVER BAR

AT 3,2,1 GO, TEAMS WILL START ACCUMULATING METERS ON THE ROW, SWITCHING WHENEVER THEY WANT. AFTER THE METERS HAVE BEEN ACHIEVED, THEY WILL MOVE TO THE BAR AND START THEIR FRONT SQUATS. A REP WILL COUNT ONLY WHEN AN ATHLETE SQUATS BELOW PARALLEL / HIP CREASE AND EXTENDS COMPLETELY. ONE PERSON WORKING AT A TIME. BARS WILL HAVE TO BE CLEANED FROM THE FLOOR. A SQUAT CLEAN IS PERMISSIBLE AND WILL COUNT AS A REP. 

THE BOX JUMP OVERS CAN BE DONE LATERALLY WITH TWO FEET TOUCHING THE BOX AND FINISHING ON THE GROUND. THE REP IS COUNTED ONCE THE ATHLETE GETS TO THE OTHER SIDE. FOR INTERMEDIATE, BOX STEP OVERS ARE PERMITTED.

TEAMS ARE RESPONSIBLE FOR LOADING THEIR OWN BARS. 

AFTER THE LAST SQUAT HAS BEEN PERFORMED, AND IN REMAINING TIME, TEAMS WILL DO MAXIMUM LATERAL BURPEE OVER BAR, ENSURING CHEST TOUCHES THE GROUND, AND NO CONTACT IS MADE WITH THE BAR. 

THE SCORE IS TOTAL SQUATS, BOX JUMPS PLUS NUMBER OF BURPEES OBTAINED. IN CASE OF A TIE, THE TIME WILL BE TAKEN BY THE JUDGE AFTER THE LAST SQUAT AND THE FASTEST FINISHING TEAM WINS