'GOOD Day for it'

This workout is an EMOM with increasing load each road.  The barbells will be preloaded for M and F. Male bars will start at 50kg and go up by 10kg. Female bars will start at 35kg and go up by 7.5kg. 

The athletes will have 1min per bar (45 sec to lift/15 sec to move to next bar). All bars must be clipped for each lift. 

CLEAN & JERK: The clean and jerk starts with the weight on the floor and finishes with the barbell fully locked out overhead with the arms, hips, and legs extended, and the bar over the center of the athlete’s body when viewed from profile. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.

A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead.

This workout is For Time. To prepare for this workout, P1 must tie their ankle to P2's left ankle using the  fabric provided.  All athletes will line up behind the start line. On the 3 2 1 go the Pair will run 100m together. Once 100m is complete, the Pair, still with ankles bound together, will perform 20 Single Skips. 

No practice time will be given for this event. It will be a good day to work it out on the spot. 

This workout is For Time. The workout will start with both athletes standing behind the Deadlift Barbell. On the 3 2 1 go, the athletes will go to the rower to perform 45 calories,  shared however the pair chooses. Once 45 calories  are completed the athletes will move on to perform 21 Synchronized Wall Balls 20lb/14lb into 21 Partner Deadlift at 110kg, then 15 Synchronized Wall Balls, 15 Partner Deadlifts, 9 Synchronized Wall Balls, then 9 Partner Deadlifts.

The time cap for this event is 9 mins. 

SYNCHRO WB - The medicine ball must be taken from the bottom of the squat, hip crease below the knee and both athletes at the bottom of the squat at the same time. The WB must be thrown to a 9.5FT target which is the grey area between the navy and the green lines. The centre of the ball must hit at or above the specified grey target.If the ball hits low or does not hit the wall it is a “no rep” If the ball drops from the top it cannot be caught on the bounce, which is a “no rep”. The ball must settle on the ground before it can be picked up. 

SYNCHRO SHARED BAR DEADLIFTS: Starting at the floor, the athletes lift the BB until hips and knees are at full extension and shoulders finishing behind the bar. The arms must remain straight for the entire deadlift. No bouncing the bar. For the rep to count, both athletes must be standing at full extension at the same time. 

This is partner EMOM for time. Every minute 1 partner will be working, 1 partner will be working until 50 Burpee Box Jump Overs are completed. P1 will start standing behind the ECHO The clock will start on the 0:00. Partner 1 will jump on the bike and perform 10 calories if a Male and 7 calories if a female. Once the 10 or 7 cals are completed the athlete will move to the box and start their BBJO until the minute is up. The Judge will reset the rower for P2 and each Partner change. P2 will then commence their calories on the Echo. P1 will turn the box over to the correct height for P2. M 24" box. F 20" Box. 

Every 10 reps, the box is to be moved to the next line by the working partner at that time. 

The workout is complete once 50 BBJO are completed within the timecap. 

'MUSICAL PAIRS'.

This is knockout style event with the top 10 teams of the day going in. 

All 10 pairs with begin the workout with 20 DU each.

Once 20 DU are performed each they will run to the next movement of 20 Single DB Devil Press. There will only be enough DBs for 8 pairs. The last 2 pairs to arrive at the DBs will be eliminated. 

Each movement with have 2 less pieces or equipment or stations. The athletes will continue until only 2 pairs are left. 

The winning pair will be the first pair of the remaining 2 pairs to perform 20m HSW. Both M and F pair must complete the walk to win the event. 

There movements are to be performed in order of:

1. 20 Unbroken DU each

2. 20 Synchro Devil Press [1x DB 22.5/15] 

3. 20 Synchro HSPUs

4. 20 Synchro CTB 

5. 20m HSW together 

*No Time-cap