Victorian Teams Cup

3 Rounds for time of: (20min CAP)

45m KB Front Rack Walking Lunge while teammates hold a handstand

20 Synchro Toes to Bar

45/ 30 Calorie Row while teammate completes Bar Muscle-ups

20 Bar Muscle-ups while teammate completes Row Calories

Weight: 2x 24kg/ 2x 16kg

Notes:

One athlete will complete a 15m section of the lunge while the other two hold a handstand against the wall. Once the first athlete completes their 15 meters, they will tag the next athlete to complete the next 15m section of the lunge. Once the second athlete completes their 15 meters, they will tag the final athlete. The Toes to Bar are completed with all 3 athletes synchronised. The Calorie Row and Bar Muscle-up reps can be completed at the same time and the reps can be shared between team members as desired. You may not advance to the next round of lunges until all 45/ 30 Calories and 20 Bar Muscle-ups are completed.

10 minutes to establish your heaviest set of:

3 Deadlifts

2 Hang Power Cleans

1 Shoulder to Overhead

Notes: You may lift in any order and have as many attempts as you like. There may only be one athlete in the lifting area, which means only one athlete may change the weights.

There will be a 2-minute reset before commencing event 3.

AMRAP in 10mins of:

12 Deadlifts while teammate holds Front Rack Position

9 Hang Power Cleans while teammate holds Front Rack Position

6 Synchro Shoulder to Overhead

Weight: 60kg/ 40kg

Notes: There is one team member completing reps, one holding a front rack position for the reps to count and one resting. The first team member will complete the entire first round then run back and tag the team member that was holding the front rack position. The team member resting will move to the barbell to complete the front rack hold. You will continue in this fashion until the 10 minutes is up. The order must stay the same throughout the event. The person holding has to do the 6 Shoulder to Overhead synchronised with the team member completing the round.

For time: (15min CAP)

Athlete 1= 30 reps of:

Athlete 2= 16-14 reps of:

Athlete 3= 12-10-8 reps of:

Thrusters

Bar-facing Burpees

Weight: 40kg (25kg)

Notes: In relay style, each athlete must complete the whole event. Athlete one will complete 30 reps of Thrusters and Bar-facing Burpees then run back and tag the next athlete. Once athlete two has completed all 16-14 reps they will then run back and tag the final athlete who completes 12-10-8 reps.

For time: (15min CAP)

Athlete 1= 36 reps of:

Athlete 2= 21-15 reps of:

Athlete 3= 15-12-9 reps of:

Thrusters

Bar-facing Burpees

Weight: 50kg/ 35kg

Notes: In relay style each athlete must complete the whole event. Athlete one will complete 36 reps of Thrusters and Bar-facing Burpees then run back and tag the next athlete. Once athlete two has completed all 21-15 reps they will then run back and tag the final athlete who completes 15-12-9 reps.