CCMAF Partner Smash

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"Fight Gone Bad" M/F, SC/RX For reps, 3 rds, 1 min. per station of: Wall balls (RX) 20/14, 10/9 ft. Slam Balls (SC) 30/15 Sumo deadlift high pulls 75/55 Box jumps 24/20 Push press 75/55 Cal. row 1 min. rest Partner 1 will start at the 0 and partner 2 will start at the 3 minute mark. Wall balls: ball must be picked up then squated below parallel and throw to hit target. Slam balls: Ball must be picked up and lifted above head with arms at full extention, and slammed to the ground. The ball cannot be bounced when picking it up for the next rep. Sumo deadlift high pulls: bar starts on the ground. Athlete picks up the bar and has to reach full hip extension with elbows above the shoulders for reps to count. Both plates must touch the ground before starting next rep. Bouncing is not allowed. Box jumps: both feet must leave the ground together and land with heels on top of the box with full hip extention. Stepping off the box is ok. Push press: bar must be cleaned off the ground. With only 1 dip in the knees, the rep is completed when arms, hips, and legs are fully extended. Bar does not have to be cleaned again unless it is dropped. Row: number of calories rowed will be counted towards reps.

Each athlete must find their 1 rep max bear complex! (Clean, front squat, shoulder to overhead, back squat, shoulder to overhead without dropping the bar) Both athletes will be given 10 mins. to find their 1 rep max. Clean: bar must start on the ground and cleaned to front rack. Squat clean is ok. Front squat: hips must go below parallel with bar in front rack position. Shoulder to overhead: bar must go above head with arms fully extended at the top. Push jerk, push press, or shoulder press is all ok. Bar must go straight to back rack position for back squats. Back squat: hips must go below parallel with bar in back rack position.

10 Synchronized power snatches 115/75, 75/55 20 Synchronized front rack lunges (10 each leg) 115/75, 75/55 30 Synchronized ab-mat sit ups 10 Synchronized burpee to plate 45/25 Power snatches: must start from the ground and get overhead with full hip, knee, and arm extension. If partner 1 gets overhead before partner 2, partner 1 must wait to lower bar until partner 2 gets bar above head with full extension. Both plates must touch the ground before starting next rep. Front rack lunges: bar must be cleaned to front rack position. Each athlete must touch their knee to the ground with each lunge and come to full hip and knee extension with both feet touching the ground before next rep. Sit ups: athletes must face each other, both hands touch the ground behind the head and both hands need to touch the toes before starting next rep. Burpees: Starting at full extension, athletes must come to the ground with chests completely touching the ground then standing back up to jump on their designated plates. Stepping in and out of burpees is ok but athletes must jump on to their plates with both feet leaving and landing at the same time and coming to full extension before starting next rep. Athletes must be synchronized for this workout.