HURT LOCKER

This is part 1 of a two part workout, with the total time cap being 14 Minutes.

Part 1. The clock will start and athletes must complete;

1) 800m Run

2) 1000m Row

Either athlete can complete either the run or the row. Score is total combined time for the run and the row. Any remaining time in the 7 minutes, is rest until the start of part 2.

Runner must start touching the rower, and finish touching the rower,

MenU

When the running clock from part A hits 7 minutes, athletes will begin working through the following, for time, with a 7 minute time cap -

24 x Wall ball passes

24 x K/B Swing (Russian)

2 x Length Front Rack Lunge Each

18 x Wall balls

18 x Synchro K/B Swing (Russian)

2 x Length Front Rack Lunge Each

12 x Wall balls

9 x Synchro K/B Swing (Russian)

2 x Length Front Rack Lunge Each

Male RX Weight - 32kg

Male Scaled - 24kg

Female Rx - 24kg

Female Scaled - 16kg

Score is time taken to complete the work as a pair.

BIG LIFTZ

This workout is the first part of another 2 part workout. The clock will be set for 12 minutes. Workout 2a will use up the first 6 minutes.

Athletes must work towards a combined weight for -

1) 1 Rep Max Clean

2) 1 Rep max Snatch

Athletes can decide who does which lift, but only one athlete will snatch, and one will clean.

Any clean, and any snatch is permitted as long as it comes from the floor (Muscle, Power, Full squat)

2 Barbells can be used, and both athletes can work at the same time.

The Light Twins

When the 12 minute running clock from part A hits 6 minutes, in the remaining 6 minute window athletes will complete, for time;

1) 30 x C+J (50/30/25kg)

2) 30 x Snatches (50/30/25kg)

Athletes can choose who does what, but one athlete must complete the snatches, and one must complete the clean and jerks. Who did what in section one, does not matter.

Like part A, any style of clean and jerk, or snatch is permitted, providing each rep starts at the floor.

The Devils Grip

Each partner completes

25 x SA devils press

30 x Goblet Squat

15 x SA Devils press

25 x Single Hang Clean and Jerk

10 x SA devils press

20 x DB snatch

THEN in the remaining time

Max YGIG Devils Box step over

Male RX - 22.5kg DB

Male Scaled and Female RX - 15kg DB

Female Scaled - 10kg DB

AMRAPS for Total reps -

2:30 Intervals

Interval 1
8 x Double Deadlift
8 x Synchro bar facing burpees
Toes To Bar/Knee raises

Interval 2
8 x Double Deadlift
8 x Synchro bar facing burpees
Pull Ups/Shuttle Runs

Interval 3
8 x Double Deadlift
8 x Synchro bar facing burpees
HSPU/Ab-mat sit ups

Interval 4
8 x Double Deadlift
8 x Synchro bar facing burpees
Muscle ups/Air squats

Interval 5

8 x Double Deadlift

MAX Synchro Bar facing Burpee