MORPH MAYHEM

2 Rounds | For MAX Reps

4minute AMRAP.

30 Box Jump Overs (24/20")

40/45/50 Calorie Echo Bike*

Max Synchro Line Facing Burpees in the remaining time

Rest 1 minute between rounds.

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Details:

Box Jumps Overs.
Rx / Masters: Jumping only. Two-foot take-off is required.
Intermediate: Jump or stepovers are acceptable.

Echo Bike Calories.
FF Teams = 40 Calories
MF Teams = 45 Calories
MM Teams = 50 Calories

Line Facing Burpees.
A step or jump over the line is acceptable for all divisions.
For the synchro portion, you are only required to meet at the bottom of the rep (chest and thighs on the floor).

For MAX Reps | On a 10minute Running clock

00:00 - 02:00

Max Snatches

02:00-06:00

500m Row + 1000m Bike-Erg

Max Clean and Jerks in the remaining time

06:00-10:00

500m Row + 1000m Bike-Erg

Max Thrusters in the remaining time

- Rx 60/40kg

- Masters 50/35kg

- Intermediate 40/30kg

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Details:

Snatches:
Power or Squat Snatch is acceptable.

Clean and Jerk:
* Power or Squat Clean is acceptable.
* Push Press, Push Jerk or Split Jerk is acceptable.

Thrusters:
* Must pass below parallel.
* One fluent motion into the press. No front squat then push press combo. No thruster jerks.
* Squat clean is acceptable for the first rep

Row + Bike-Erg:
* You pick who does which erg. You do not need to alternate.
* In MM/FF/MF divisions, Men and women complete the same distance (1000m Bike / 500m Row)
**Masters division will complete 500/425m Row + 1000/850m Bike-Erg
* Barbell can start moving as soon as both Ergs are complete.

Event 3 | Max Weight

Team member 1:

3 Minutes to find 1RM Split Jerk

Directly into;

Team member 2:

3 Minutes to find 1RM Front Squat

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Details:

*Both lifts will be taken from a rack.

*MM/MF/Masters divisions will all use a 20kg Barbell.

*FF Divisions will use a 15kg Barbell

For Time - 12minute Cap.

Rx
42-30-18
Chest to Bar Pull-ups
21-15-9
Synchro Hang Snatches
18-30-42
Toes to Bar
9-15-21
Synchro Hang Snatches

Kettlebell: 24/16
Dumbbell: 22.5/15

* Snatches will be completed with 1 x KB + 1 x DB.
* Who uses what implement is your choice.
* Mixed sex teams will be provided with both the women's/men's kettlebell and dumbbell option.
*this is for all divisions.

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Masters
42-30-18
Pull-ups
21-15-9
Synchro Hang Snatches
18-30-42
Toes to Bar
9-15-21
Synchro Hang Snatches

Kettlebell: 20/12
Dumbbell: 20/12.5

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Intermediate.
21-15-9
Pull-ups
Synchro Hang Snatches
9-15-21
Toes to Bar
Synchro Hang Snatches

Kettlebell: 20/12
Dumbbell: 17.5/10

The FINAL workout will be announced on the day.