MALTA SUMMER GAMES SECOND EDITION

WOD 1 Part A: (0:00-9:00)

Snatch Complex:

1 Snatch sync.

1 Hang Snatch sync.

1 Overhead Squat sync.

Score: Total weight of the heaviest successful lifts.

M1 F1 Sync. then M2 F2 Sync.

Athletes may perform any type of snatch (power or squat) for both the snatch and hang snatch. Each lift must be completed within 45 seconds, followed by 45 seconds for transition and adjustment. Lifts started before the time ends can be completed, but this uses up time from the transition. Athletes will have 3 attempts, maintaining the same order between attempts. The score is the combined heaviest successful lift from each team member.

WOD 1 Part B: (9:00-27:00)

6 Rounds for Time:

30 calories  Echo Bike

10 Snatches

15 Toes-to-Bar (Scaled: Knees-to-Chest) 

Score: Time to complete.

Time Cap: 18 minutes.

Female 1 and Male 1 will start Part B by sharing the 30 calories on the bike, then performing 10 synchronized barbell snatches, ensuring the bars are overhead simultaneously. They will then move to the high bar and complete 15 synchronized toes-to-bar, with their feet touching the bar at the same time. Female 2 and Male 2 will then repeat the same sequence. One full round must be completed by the same pair before switching. Pairs will alternate rounds until a total of 6 rounds are completed.

Time cap: 18 minutes

 
Snatch Weights:

RX: 50/35 kg
Intermediate: 40/27.5 kg 
Scaled: 30/20 kg 

WOD 2 Part A: (0:00-12:00)

1 Mile Run:

Score: Time The run starts and finishes at the gate, with all 4 members holding a rope throughout the entire run.

Tc. 12 minutes

WOD 2 Part B: (12:00-24:00)

12 Rope Climbs

48 Dumbbell Cleans Sync.

12 Rope Climbs

48 Dumbbell Squats Sync.

Score: Time

One athlete climbs the rope while the other three rest, athletes can switch at any time. For the sandbag cleans and squats, one male and one female athlete work snchronized at the top of each movement. Athletes can switch at any time.

Scaled: dumbell

WOD 3 (0:00-24:00)

60 Cal Row
60 Thrusters
60 Pull-Ups

45 Cal Row
45 Thrusters
45 Chest-to-Bar Pull-Ups

30 Cal Row
30 Thrusters
30 Bar Muscle-Ups

Score: Time

We are using 2 rowers, with 2 athletes working simultaneously on the rowers. Any 1 male and 1 female will perform synchronized thrusters, ensuring synchronization at the top, as well as synchronized pull-ups (ANY 2), chest-to-bar pull-ups (ANY 2), and muscle-ups (ANY 2), also synchronized at the top.

Tc. 24 minutes

RX: 50/35 kg

Intermediate: 40/27.5 kg (all stations: Pull-ups)

Scaled: 30/20 kg (all stations: Medball Sit-ups 9/6 kg)

WOD 4 (0:00-16:00)

3 Rounds for Time:
15 Burpees Over the Line
20 Dumbbell Hang Clean and Jerks (Alternating)

Round 1:
75 Double Unders
25 Double Dumbbell Bench Presses

Round 2:
60 Double Unders
20 Double Dumbbell Bench Presses

Round 3:
45 Double Unders
15 Double Dumbbell Bench Presses

Score: Time

Before each round, all 4 athletes perform synchronized burpees over the line, with their chests on the floor at the same time. They then complete 20 dumbbell clean and jerks with the dumbbells synchronized overhead.

Female 1 and Male 1 complete Round 1, followed by Female 2 and Male 2 doing the same.

This pattern continues round by round.

Tc. 16 minutes

RX: 22.5/15

INT: 17.5/12.5

SCALED: Single Unders, 15/10

WOD 5 (14 minutes)

6 minute AMRAP:
Handstand Push-Ups
Calories on the BikeErg

10 Kettlebell Swings American at Every Change

2 minutes rest

6 minute AMRAP:
Wall Balls
Calories on the SkiErg

10 Kettlebell Swings American at Every Change

For the 6 minute AMRAP, any 2 athletes start with the handstand push-ups and BikeErg, while the other 2 athletes start with the wall balls and SkiErg. On the same station (example: HSPU-BIKEERG) every time the pairs switch, they must do 10 kettlebell swings. After 6 minutes, 2 minutes rest then the athletes switch roles: those who started with handstand push-ups and the BikeErg move to wall balls and the SkiErg, and vice versa.

Score: Total number of reps for handstand push-ups, calories on the SkiErg, wall balls, calories on the BikeErg.

WOD 6 (16 minutes)

20m Sandbag Carry @70/45 kg
60 SU CO’S
20m Sandbag Walking Lunges @70/45 kg

20m Sandbag Carry @70/45 kg
60 SU CO’S
20m Sandbag Walking Lunges @70/45 kg

80m Handstand Walk

20m Sandbag Carry @70/45 kg
60 SU CO’S
20m Sandbag Walking Lunges @70/45 kg

20m Sandbag Carry @70/45 kg
60 SU CO’S
20m Sandbag Walking Lunges @70/45 kg

40 Ring Muscle-Ups

Score: Time

Tc. 16 minutes

INTERMEDIATE: WALL WALKS/ BAR MUSCLE-UPS

SCALED: WALL WALKS (REDUCED)/ PULL-UPS