Never Back Down 2022 - M/F Pairs

Event 1: 

Rx:

1A) 0:00-10:00

1A) 40 Cal Echo - any athlete (accumulated)

into...

9-6-3 each (alternating with partner)

Thrusters @155/105 + Wall Walks

- cap 10 mins

Right into....

1B) 10:00-13:00

Max Cal Echo + Max HSPU

Flow: Both athletes start under the pull up bar behind the start/finish line. At the go call, 1 athlete will start on the echo bike. Athletes can switch at any time, as many times as they would like to complete the 40 (Rx)/ 30 (Scaled) calories. Athletes finishing the calories can get off the bike after the monitor reads the designated calories. Either athlete can then start the first set of 9 thrusters + 9 wall walks. When that athlete is done with the final wall walk, they must go and tag their partner for them to start their 9 thrusters and 9 wall walks. Then tag to switch again to complete 6 and continue this to finish 3 of each for each partner. 1A finishes when both athletes have completed the 9-6-3 rep scheme and touch the bike. At the 10 min mark, both athletes will start working on max reps of HSPU (Rx) / hand release push ups (Scaled), while the other athletes collect as many calories as possible. Athletes can switch roles at any point. If you work right until the 10 min mark, you will go right into 1B. 

Scoring: 

1A: The time that the 2nd athlete finishes the last 3 wall walks and both athletes hands are on the bike. Or Cap + reps completed. 

1B: The total calories combined with total hspu completed in the 3 mins. 

Standards:

Thruster: Squat must be clearly below parallel (hip crease below knee). Lockout must be with straight arms and bar slightly behind the head with body in a straight line at full extension. A squat clean can be used to get into the first rep.

Wall Walk: Rx- fingers start on the marked line (Men at 60”/ Women at 55”) and chest/ thighs on the ground. Feet must be on the wall before the hands move off the line. Then walk the hands back until any part of both hands touch the line closest to the wall (10”). Then return the hands back to the start line (any part of the hands must be touching the line before the feet touch the floor. Then the Rep finishes with chest and thighs on the ground.

Echo Bike: Monitor will already be on with timer started (by the judge). Do not touch any buttons.

HSPU: Full hands, including fingers will be within a 40x24” box. Rep will start at full extension with hells on the wall within the frame of the hands. The head will touch the mat then finish at full lockout. The feet cannot go outside the width of the hands and the hands cannot go outside the taped box. Kip or strict is permitted.

Scaled: 

1A) 0:00-10:00

30 Cal Echo - any athlete (accumulated)

into...

9-6-3 each (alternating with partner)

Thrusters @95/65 + scaled Wall Walks

- cap 10 mins

Right into....

1B) 10:00-13:00

Max Cal Echo + Hand Release Push ups

Flow: Both athletes start under the pull up bar behind the start/finish line. At the go call, 1 athlete will start on the echo bike. Athletes can switch at any time, as many times as they would like to complete the 40 (Rx)/ 30 (Scaled) calories. Athletes finishing the calories can get off the bike after the monitor reads the designated calories. Either athlete can then start the first set of 9 thrusters + 9 wall walks. When that athlete is done with the final wall walk, they must go and tag their partner for them to start their 9 thrusters and 9 wall walks. Then tag to switch again to complete 6 and continue this to finish 3 of each for each partner. 1A finishes when both athletes have completed the 9-6-3 rep scheme and touch the bike. At the 10 min mark, both athletes will start working on max reps of HSPU (Rx) / hand release push ups (Scaled), while the other athletes collect as many calories as possible. Athletes can switch roles at any point. If you work right until the 10 min mark, you will go right into 1B. 

Scoring: 

1A: The time that the 2nd athlete finishes the last 3 wall walks and both athletes hands are on the bike. Or Cap + reps completed. 

1B: The total calories combined with total hspu completed in the 3 mins. 

Standards:

Thruster: Squat must be clearly below parallel (hip crease below knee). Lockout must be with straight arms and bar slightly behind the head with body in a straight line at full extension. A squat clean can be used to get into the first rep.

Wall Walk: Scaled- Full hands start in front of first line. Feet then go up on the wall before the hands move. Then the hands will walk back fully behind the start line (including fingures), then return full hands back in front of the line before the feet touch the ground).

Echo Bike: Monitor will already be on with timer started (by the judge). Do not touch any buttons.

Hand Release Push up: The rep will start at the top with arms fully extend and thighs off the ground. The chest will lower to the floor and the hands will clearly leave the ground before pressing back up to full lockout. No standard of chest leaving the ground before the thighs or vise versa.

Event 1: 

Rx:

1A) 0:00-10:00

1A) 40 Cal Echo - any athlete (accumulated)

into...

9-6-3 each (alternating with partner)

Thrusters @155/105 + Wall Walks

- cap 10 mins

Right into....

1B) 10:00-13:00

Max Cal Echo + Max HSPU

Flow: Both athletes start under the pull up bar behind the start/finish line. At the go call, 1 athlete will start on the echo bike. Athletes can switch at any time, as many times as they would like to complete the 40 (Rx)/ 30 (Scaled) calories. Athletes finishing the calories can get off the bike after the monitor reads the designated calories. Either athlete can then start the first set of 9 thrusters + 9 wall walks. When that athlete is done with the final wall walk, they must go and tag their partner for them to start their 9 thrusters and 9 wall walks. Then tag to switch again to complete 6 and continue this to finish 3 of each for each partner. 1A finishes when both athletes have completed the 9-6-3 rep scheme and touch the bike. At the 10 min mark, both athletes will start working on max reps of HSPU (Rx) / hand release push ups (Scaled), while the other athletes collect as many calories as possible. Athletes can switch roles at any point. If you work right until the 10 min mark, you will go right into 1B. 

Scoring: 

1A: The time that the 2nd athlete finishes the last 3 wall walks and both athletes hands are on the bike. Or Cap + reps completed. 

1B: The total calories combined with total hspu completed in the 3 mins. 

Standards:

Thruster: Squat must be clearly below parallel (hip crease below knee). Lockout must be with straight arms and bar slightly behind the head with body in a straight line at full extension. A squat clean can be used to get into the first rep.

Wall Walk: Rx- fingers start on the marked line (Men at 60”/ Women at 55”) and chest/ thighs on the ground. Feet must be on the wall before the hands move off the line. Then walk the hands back until any part of both hands touch the line closest to the wall (10”). Then return the hands back to the start line (any part of the hands must be touching the line before the feet touch the floor. Then the Rep finishes with chest and thighs on the ground.

Echo Bike: Monitor will already be on with timer started (by the judge). Do not touch any buttons.

HSPU: Full hands, including fingers will be within a 40x24” box. Rep will start at full extension with hells on the wall within the frame of the hands. The head will touch the mat then finish at full lockout. The feet cannot go outside the width of the hands and the hands cannot go outside the taped box. Kip or strict is permitted.

TIE BREAK WILL BE TIME OF 1A

Scaled: 

1A) 0:00-10:00

30 Cal Echo - any athlete (accumulated)

into...

9-6-3 each (alternating with partner)

Thrusters @95/65 + scaled Wall Walks

- cap 10 mins

Right into....

1B) 10:00-13:00

Max Cal Echo + Hand Release Push ups

Flow: Both athletes start under the pull up bar behind the start/finish line. At the go call, 1 athlete will start on the echo bike. Athletes can switch at any time, as many times as they would like to complete the 40 (Rx)/ 30 (Scaled) calories. Athletes finishing the calories can get off the bike after the monitor reads the designated calories. Either athlete can then start the first set of 9 thrusters + 9 wall walks. When that athlete is done with the final wall walk, they must go and tag their partner for them to start their 9 thrusters and 9 wall walks. Then tag to switch again to complete 6 and continue this to finish 3 of each for each partner. 1A finishes when both athletes have completed the 9-6-3 rep scheme and touch the bike. At the 10 min mark, both athletes will start working on max reps of HSPU (Rx) / hand release push ups (Scaled), while the other athletes collect as many calories as possible. Athletes can switch roles at any point. If you work right until the 10 min mark, you will go right into 1B. 

Scoring: 

1A: The time that the 2nd athlete finishes the last 3 wall walks and both athletes hands are on the bike. Or Cap + reps completed. 

1B: The total calories combined with total hspu completed in the 3 mins. 

Standards:

Thruster: Squat must be clearly below parallel (hip crease below knee). Lockout must be with straight arms and bar slightly behind the head with body in a straight line at full extension. A squat clean can be used to get into the first rep.

Wall Walk: Scaled- Full hands start in front of first line. Feet then go up on the wall before the hands move. Then the hands will walk back fully behind the start line (including fingures), then return full hands back in front of the line before the feet touch the ground).

Echo Bike: Monitor will already be on with timer started (by the judge). Do not touch any buttons.

Hand Release Push up: The rep will start at the top with arms fully extend and thighs off the ground. The chest will lower to the floor and the hands will clearly leave the ground before pressing back up to full lockout. No standard of chest leaving the ground before the thighs or vise versa.

Event 2:

Rx:

AMRAP 8

1-2-3-4.... alternating sets

Squat Snatch @135/95 + C2B

- P1 does 1 and 1, then P2 does 2 and 2.... any athlete can start

right into...

8:00-15:00

P1 finds 1RM Snatch while P2 completes 3RM OHS from ground

- only 1 athlete can lift at a time. 

Flow: Athletes start behind the start/finish line under the pull up bar. At the “go” call, any athlete can start to complete 1 squat snatch and then 1 chest to bar pull up, then tag athlete 2 to complete 2 squat snatch and 2 c2b/pull up and then tag partner 1 again to complete 3 of each, and continue this alternating scheme until the 8 minute mark. At the 8 minute mark, athletes will then decide who is doing the 1RM snatch and who is doing the 3RM OHS. Athletes will start this right away and will have until the 15 minute mark (lift must be completed, stood up, locked out, in control before the 15 min mark). Athletes can take as many warm up, practice attempts as they want, but must declare the weight to the judge for official attempt and partner cannot be making an official attempt at the same time.

Score:

2A) The total number of reps completed of all squat snatches and all c2b/pull ups combined over the 8 mins.

2B) Weight of heaviest completed 1RM Snatch + weight of heaviest 3RM OHS combined.

Standards:

Squat Snatch: The bar starts on the ground and will move in 1 continuous motion overhead and receiving the bar in the squat. If the bar is received above parallel, the athlete can continue to ride the bar down into the squat. But the athlete cannot stand up before going into the squat. The squat must be a continuous motion going downward while receiving the bar. (ex. You cannot power snatch, stand up, then OHS). The squat must be clearly below parallel and finish at the standing position with the arms locked out and the body in a straight line with the barbell slightly behind the head.

C2B: The rep starts at full extension hanging from the bar and finishes when the chest (below the collarbone) makes clear contact on the pull up bar.

1RM Snatch: Any style of snatch is permitted. The rep must be completed (standing at full extension) before the time runs out.

3RM OHS: The bar is to be taken from the floor any way. The bar can be brough to the overhead position any way. The 3 reps will start from a full lockout overhead first before starting the decent (Cannot squat snatch the first rep to count as 1 of the overhead squats). Each squat must be clearly below parallel and have full control at the standing/ lockout position

TIE BREAK FOR 2A IS WEIGHT FROM 2B

TIE BREAK FOR 2B IS REPS FROM 2A

Scaled:

2A) AMRAP 8

1-2-3-4.... alternating sets

Squat Snatch @95/65 + pull up

- P1 does 1 and 1, then P2 does 2 and 2.... any athlete can start

right into...

2B) 8:00-15:00

P1 finds 1RM Snatch while P2 completes 3RM OHS from ground

- only 1 athlete can lift at a time. 

Flow: Athletes start behind the start/finish line under the pull up bar. At the “go” call, any athlete can start to complete 1 squat snatch and then 1 chest to bar pull up, then tag athlete 2 to complete 2 squat snatch and 2 c2b/pull up and then tag partner 1 again to complete 3 of each, and continue this alternating scheme until the 8 minute mark. At the 8 minute mark, athletes will then decide who is doing the 1RM snatch and who is doing the 3RM OHS. Athletes will start this right away and will have until the 15 minute mark (lift must be completed, stood up, locked out, in control before the 15 min mark). Athletes can take as many warm up, practice attempts as they want, but must declare the weight to the judge for official attempt and partner cannot be making an official attempt at the same time.

Score:

2A) The total number of reps completed of all squat snatches and all c2b/pull ups combined over the 8 mins.

2B) Weight of heaviest completed 1RM Snatch + weight of heaviest 3RM OHS combined.

Standards:

Squat Snatch: The bar starts on the ground and will move in 1 continuous motion overhead and receiving the bar in the squat. If the bar is received above parallel, the athlete can continue to ride the bar down into the squat. But the athlete cannot stand up before going into the squat. The squat must be a continuous motion going downward while receiving the bar. (ex. You cannot power snatch, stand up, then OHS). The squat must be clearly below parallel and finish at the standing position with the arms locked out and the body in a straight line with the barbell slightly behind the head.

Pull up: The rep starts at full extension hanging from the bar and finishes when the chin clearly passes over the pull up bar.

1RM Snatch: Any style of snatch is permitted. The rep must be completed (standing at full extension) before the time runs out.

3RM OHS: The bar is to be taken from the floor any way. The bar can be brough to the overhead position any way. The 3 reps will start from a full lockout overhead first before starting the decent (Cannot squat snatch the first rep to count as 1 of the overhead squats). Each squat must be clearly below parallel and have full control at the standing/ lockout position

TIE BREAK F0R 2A IS SCORE FROM 2B

TIE BREAK FOR 2B IS SCORE FROM 2A

Event 2:

Rx:

AMRAP 8

1-2-3-4.... alternating sets

Squat Snatch @135/95 + C2B

- P1 does 1 and 1, then P2 does 2 and 2.... any athlete can start

right into...

8:00-15:00

P1 finds 1RM Snatch while P2 completes 3RM OHS from ground

- only 1 athlete can lift at a time. 

Flow: Athletes start behind the start/finish line under the pull up bar. At the “go” call, any athlete can start to complete 1 squat snatch and then 1 chest to bar pull up, then tag athlete 2 to complete 2 squat snatch and 2 c2b/pull up and then tag partner 1 again to complete 3 of each, and continue this alternating scheme until the 8 minute mark. At the 8 minute mark, athletes will then decide who is doing the 1RM snatch and who is doing the 3RM OHS. Athletes will start this right away and will have until the 15 minute mark (lift must be completed, stood up, locked out, in control before the 15 min mark). Athletes can take as many warm up, practice attempts as they want, but must declare the weight to the judge for official attempt and partner cannot be making an official attempt at the same time.

Score:

2A) The total number of reps completed of all squat snatches and all c2b/pull ups combined over the 8 mins.

2B) Weight of heaviest completed 1RM Snatch + weight of heaviest 3RM OHS combined.

Standards:

Squat Snatch: The bar starts on the ground and will move in 1 continuous motion overhead and receiving the bar in the squat. If the bar is received above parallel, the athlete can continue to ride the bar down into the squat. But the athlete cannot stand up before going into the squat. The squat must be a continuous motion going downward while receiving the bar. (ex. You cannot power snatch, stand up, then OHS). The squat must be clearly below parallel and finish at the standing position with the arms locked out and the body in a straight line with the barbell slightly behind the head.

C2B: The rep starts at full extension hanging from the bar and finishes when the chest (below the collarbone) makes clear contact on the pull up bar.

1RM Snatch: Any style of snatch is permitted. The rep must be completed (standing at full extension) before the time runs out.

3RM OHS: The bar is to be taken from the floor any way. The bar can be brough to the overhead position any way. The 3 reps will start from a full lockout overhead first before starting the decent (Cannot squat snatch the first rep to count as 1 of the overhead squats). Each squat must be clearly below parallel and have full control at the standing/ lockout position

TIE BREAK FOR 2A IS WEIGHT FROM 2B

TIE BREAK FOR 2B IS REPS FROM 2A

Scaled:

2A) AMRAP 8

1-2-3-4.... alternating sets

Squat Snatch @95/65 + pull up

- P1 does 1 and 1, then P2 does 2 and 2.... any athlete can start

right into...

2B) 8:00-15:00

P1 finds 1RM Snatch while P2 completes 3RM OHS from ground

- only 1 athlete can lift at a time. 

Flow: Athletes start behind the start/finish line under the pull up bar. At the “go” call, any athlete can start to complete 1 squat snatch and then 1 chest to bar pull up, then tag athlete 2 to complete 2 squat snatch and 2 c2b/pull up and then tag partner 1 again to complete 3 of each, and continue this alternating scheme until the 8 minute mark. At the 8 minute mark, athletes will then decide who is doing the 1RM snatch and who is doing the 3RM OHS. Athletes will start this right away and will have until the 15 minute mark (lift must be completed, stood up, locked out, in control before the 15 min mark). Athletes can take as many warm up, practice attempts as they want, but must declare the weight to the judge for official attempt and partner cannot be making an official attempt at the same time.

Score:

2A) The total number of reps completed of all squat snatches and all c2b/pull ups combined over the 8 mins.

2B) Weight of heaviest completed 1RM Snatch + weight of heaviest 3RM OHS combined.

Standards:

Squat Snatch: The bar starts on the ground and will move in 1 continuous motion overhead and receiving the bar in the squat. If the bar is received above parallel, the athlete can continue to ride the bar down into the squat. But the athlete cannot stand up before going into the squat. The squat must be a continuous motion going downward while receiving the bar. (ex. You cannot power snatch, stand up, then OHS). The squat must be clearly below parallel and finish at the standing position with the arms locked out and the body in a straight line with the barbell slightly behind the head.

Pull up: The rep starts at full extension hanging from the bar and finishes when the chin clearly passes over the pull up bar.

1RM Snatch: Any style of snatch is permitted. The rep must be completed (standing at full extension) before the time runs out.

3RM OHS: The bar is to be taken from the floor any way. The bar can be brough to the overhead position any way. The 3 reps will start from a full lockout overhead first before starting the decent (Cannot squat snatch the first rep to count as 1 of the overhead squats). Each squat must be clearly below parallel and have full control at the standing/ lockout position

TIE BREAK FROM 2A IS SCORE FROM 2B

TIE BREAK FROM 2B IS SCORE FROM 2A

Event 3:

Rx:

For Time: Cap: 16 mins

50 Drag Rope DU's (total)

30 Synchro DB Snatch @70/50

10 Synchro B.B.J.O @30/24

Right into: 

For Time (separate scored event but running time from 3A)

50 synchro DB Front Rack alt. Lunges w. 1 DB @70/50

50 synchro T2B

50 synchro BJO @30/24"

Flow: Athletes start behind pull up bar. At the “go” call, 1 athlete will start the DU’s. Athletes can switch anytime or not at all to complete the 50 reps. Then move on to 30 synchro DB snatch facing each other and alternating arms (can be the same or opposite arm as partner). Then athletes move on to do 10 synchro BBJO facing the box each time. Athletes immediately go into 3B where they face each other for 50 synchro DB front rack alt. lunges (can be same leg or opposite). Then both athletes advance to the pull up bar (facing toward their lane) to complete 50 synchro T2B/Knee raise and finally both athletes go to the boxes to complete 50 synchro BJO. After the last box jump over, both athletes will cross the start/finish line under the pull up bar.

Scoring:

3A) The time both athletes get over the box and touch the floor of the last BBJO.

3B) The time both athletes cross the start/finish line after their last synchro BJO

Standards:

DU’s: The rope clearly passes under the athlete twice. Only DU reps will count toward the total.

DB Snatch: Both heads of the DB touch the floor on each rep. Athletes must alternate arms. If a rep is failed, the athlete must complete another rep on the same side to move on. The synchro is only at the top position (partner can wait at the top). The lockout position will be with the DB directly over the shoulder with the elbow fully extended and the rest of the body in a fully extended straight line.

BBJO: Facing the box each rep with the hands and feet straddling the tape line. The synchro is just at the bottom of the burpee on each rep. (can get up and jump over the box at different speeds). Both feet must touch the top of the box but fully extension is not required.

DB F.Rack alt. Lunge: DB must be held with both hands, horizontally with the handle under the chin (hands on the rubber part of DB).

T2B: The full foot must cross the plane behind the bar and then both feet touch the bar at the same time. The synchro is when both partners feet touch the bar at the same time.

BJO: Both feet must touch the top of the box but full extension is not required. The synchro is when both athletes feet touch the ground on the other side of the box (doesn’t have to happen at the exact same time as 1 athlete can get there first and wait). You cannot jump back onto the box until your partners feet are also on the ground on the same side of the box

Scaled:

For Time: Cap: 16 mins

50 Du's (total)

30 Synchro DB Snatch @50/35

10 Synchro B.B.J.O @24/20"

Right into: 

For Time (separate scored event but running time from 3A)

50 synchro DB Front Rack alt. Lunges w. 1 DB @50/35

50 synchro hanging knee raise

50 synchro BJO @24/20"

Flow: Athletes start behind pull up bar. At the “go” call, 1 athlete will start the DU’s. Athletes can switch anytime or not at all to complete the 50 reps. Then move on to 30 synchro DB snatch facing each other and alternating arms (can be the same or opposite arm as partner). Then athletes move on to do 10 synchro BBJO facing the box each time. Athletes immediately go into 3B where they face each other for 50 synchro DB front rack alt. lunges (can be same leg or opposite). Then both athletes advance to the pull up bar (facing toward their lane) to complete 50 synchro T2B/Knee raise and finally both athletes go to the boxes to complete 50 synchro BJO. After the last box jump over, both athletes will cross the start/finish line under the pull up bar.

Scoring:

3A) The time both athletes get over the box and touch the floor of the last BBJO.

3B) The time both athletes cross the start/finish line after their last synchro BJO

Standards:

DU’s: The rope clearly passes under the athlete twice. Only DU reps will count toward the total.

DB Snatch: Both heads of the DB touch the floor on each rep. Athletes must alternate arms. If a rep is failed, the athlete must complete another rep on the same side to move on. The synchro is only at the top position (partner can wait at the top). The lockout position will be with the DB directly over the shoulder with the elbow fully extended and the rest of the body in a fully extended straight line.

BBJO: Facing the box each rep with the hands and feet straddling the tape line. The synchro is just at the bottom of the burpee on each rep. (can get up and jump over the box at different speeds). Both feet must touch the top of the box but fully extension is not required.

DB F.Rack alt. Lunge: DB must be held with both hands, horizontally with the handle under the chin (hands on the rubber part of DB).

Knee Raise: The full foot must cross the plane behind the bar and then the knees must clearly pass the hip crease.

BJO: Both feet must touch the top of the box but full extension is not required. The synchro is when both athletes feet touch the ground on the other side of the box (doesn’t have to happen at the exact same time as 1 athlete can get there first and wait). You cannot jump back onto the box until your partners feet are also on the ground on the same side of the box

Event 3:

Rx:

For Time: Cap: 16 mins

50 Drag Rope DU's (total)

30 Synchro DB Snatch @70/50

10 Synchro B.B.J.O @30/24

Right into: 

For Time (separate scored event but running time from 3A)

50 synchro DB Front Rack alt. Lunges w. 1 DB @70/50

50 synchro T2B

50 synchro BJO @30/24"

Flow: Athletes start behind pull up bar. At the “go” call, 1 athlete will start the DU’s. Athletes can switch anytime or not at all to complete the 50 reps. Then move on to 30 synchro DB snatch facing each other and alternating arms (can be the same or opposite arm as partner). Then athletes move on to do 10 synchro BBJO facing the box each time. Athletes immediately go into 3B where they face each other for 50 synchro DB front rack alt. lunges (can be same leg or opposite). Then both athletes advance to the pull up bar (facing toward their lane) to complete 50 synchro T2B/Knee raise and finally both athletes go to the boxes to complete 50 synchro BJO. After the last box jump over, both athletes will cross the start/finish line under the pull up bar.

Scoring:

3A) The time both athletes get over the box and touch the floor of the last BBJO.

3B) The time both athletes cross the start/finish line after their last synchro BJO

Standards:

DU’s: The rope clearly passes under the athlete twice. Only DU reps will count toward the total.

DB Snatch: Both heads of the DB touch the floor on each rep. Athletes must alternate arms. If a rep is failed, the athlete must complete another rep on the same side to move on. The synchro is only at the top position (partner can wait at the top). The lockout position will be with the DB directly over the shoulder with the elbow fully extended and the rest of the body in a fully extended straight line.

BBJO: Facing the box each rep with the hands and feet straddling the tape line. The synchro is just at the bottom of the burpee on each rep. (can get up and jump over the box at different speeds). Both feet must touch the top of the box but fully extension is not required.

DB F.Rack alt. Lunge: DB must be held with both hands, horizontally with the handle under the chin (hands on the rubber part of DB).

T2B: The full foot must cross the plane behind the bar and then both feet touch the bar at the same time. The synchro is when both partners feet touch the bar at the same time.

BJO: Both feet must touch the top of the box but full extension is not required. The synchro is when both athletes feet touch the ground on the other side of the box (doesn’t have to happen at the exact same time as 1 athlete can get there first and wait). You cannot jump back onto the box until your partners feet are also on the ground on the same side of the box

Scaled:

For Time: Cap: 16 mins

50 Du's (total)

30 Synchro DB Snatch @50/35

10 Synchro B.B.J.O @24/20"

Right into: 

For Time (separate scored event but running time from 3A)

50 synchro DB Front Rack alt. Lunges w. 1 DB @50/35

50 synchro hanging knee raise

50 synchro BJO @24/20"

Flow: Athletes start behind pull up bar. At the “go” call, 1 athlete will start the DU’s. Athletes can switch anytime or not at all to complete the 50 reps. Then move on to 30 synchro DB snatch facing each other and alternating arms (can be the same or opposite arm as partner). Then athletes move on to do 10 synchro BBJO facing the box each time. Athletes immediately go into 3B where they face each other for 50 synchro DB front rack alt. lunges (can be same leg or opposite). Then both athletes advance to the pull up bar (facing toward their lane) to complete 50 synchro T2B/Knee raise and finally both athletes go to the boxes to complete 50 synchro BJO. After the last box jump over, both athletes will cross the start/finish line under the pull up bar.

Scoring:

3A) The time both athletes get over the box and touch the floor of the last BBJO.

3B) The time both athletes cross the start/finish line after their last synchro BJO

Standards:

DU’s: The rope clearly passes under the athlete twice. Only DU reps will count toward the total.

DB Snatch: Both heads of the DB touch the floor on each rep. Athletes must alternate arms. If a rep is failed, the athlete must complete another rep on the same side to move on. The synchro is only at the top position (partner can wait at the top). The lockout position will be with the DB directly over the shoulder with the elbow fully extended and the rest of the body in a fully extended straight line.

BBJO: Facing the box each rep with the hands and feet straddling the tape line. The synchro is just at the bottom of the burpee on each rep. (can get up and jump over the box at different speeds). Both feet must touch the top of the box but fully extension is not required.

DB F.Rack alt. Lunge: DB must be held with both hands, horizontally with the handle under the chin (hands on the rubber part of DB).

Knee Raise: The full foot must cross the plane behind the bar and then the knees must clearly pass the hip crease.

BJO: Both feet must touch the top of the box but full extension is not required. The synchro is when both athletes feet touch the ground on the other side of the box (doesn’t have to happen at the exact same time as 1 athlete can get there first and wait). You cannot jump back onto the box until your partners feet are also on the ground on the same side of the box