Fallout 5 A Functional Fitness Competition

PART A.12MIN.GAP

20 BAR MU
60 SYNC'D SINGLE ARM DB HANG SNATCH
40 ALTERNATING WB SHOTS (10'/9' TARGET
20 DB THRUSTERS
2X100M DB FARMER CARRY TIME TO COMPLETE ABOVE IS SCORE#1

PART B: 5 MIN AMRAP
5 BAR MU
10 SYNC'D SINGLE ARM DB HANG SNATCH
20 ALTERNATING WB SHOTS (10'/9' TARGET)
10 DB THRUSTERS
100M RUN W/WB
TOTAL REPS IN 5 MIN. IS SCORE#2
*OTHER THAN SYNC'D MOVEMENTS, ATHLETES MAY SWITCH IN & OUT HOWEVER THEY CHOOSE.

RX

20 BAR MU:
30#/20# WB
55#/35#DB

INT.

40 PULLUPS:
20#/14# WB
35#/ 25#DB

BEGINNER

40 RING ROWS:

14#/12# WB
25#/ 15#DB

4 ROUNDS FOR TIME:

25 CAL ROW

ATHLETES ALTERNATE EACH ROUND

100M RUN WITH SLAM BALL (2 OBSTACLE WALLS)

1000M BIKE ERG

100M RUN WITH SLAM BALL (2 OBSTACLE WALLS)

RX:

100#/80#

INT: 

80#/55#

BEG.
55#/35#

SCORE #7: TIME ATHLETE#1 FINISHES ROUND 3
SCORE#2: TIME ATHLETE#2 FINISHES ROUND 4

3,2,1 GO! ATHLETE #1 BEGINS ON ROWER. AS SOON AS ATHLETE 1 FINISHES 25 CALS ROW, THEY CONTINUE ON TO 100M RUN, ATHLETE #2 CAN THEN BEGIN ON THE ROWER AS SOON AS ATHLETE
#1 GETS OFF ROWER.

*FOR M/F TEAMS, MALE ATHLETE MUST GO FIRST CATHLETE#1), FEMALE MUST BE ATHLETE #2

PART A: ATHLETE A:

5 MIN TO FIND HEAVIEST SNATCH COMPLEX
1 SNATCH +1 HANG SNATCH +1 OHS

*BEGINNER DIVISIONS PERFORM 1 CLEAN+1 HANG CLEAN+ 1FS

1 MIN. REST THEN

PART B: ATHLETE B:

FOR TIME (5 MIN. CAP):

6 SNATCHES @ RX 135/95, INT 115/85, BEG 75/65 (Cleans)

3 SNATCHES @ RX 165/115, INT 135/95, BEG 95/85 (Cleans)

1 SNATCH @ RX 185/135, INT 155/105, BEG 115/95 (Cleans)

25 Overhead Squats @ RX 135/95, INT 115/85, BEG 75/65 (Thrusters)

 
M/F TEAMS FEMALE PERFORMS PART A, MALE PERFORMS PART B

ALL BEGINNER DIVISIONS PERFORM CLEANS INSTEAD OF SNATCHES, & THRUSTERS INSTEAD OF OHS.

TEAMS RECEIVE 2 SCORES, ONE FOR PART A, AND ONE FOR PART B.

ATHLETES WILL LOAD OWN BARBELLS, PARTNERS MAY ASSIST EACH OTHER LOADING/UNLOADING.