UNITY SUMMER THROWDOWN - Mixed Sex Pairs

SCALED 

4 MIN AMRAP:

20 FRONT SQUATS

20 THRUSTERS

20 STOH

BB = 40/25kg

1 MINUTE REST

5 MIN TC

ATHLETE 1 - 1RM SNATCH

ATHLETE 2 - 1RM CLEAN & JERK

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RX

4 MIN AMRAP:

20 OHS

20 THRUSTERS

20 STOH

BB = 50/35kg

1 MINUTE REST

5 MIN TC

ATHLETE 1 - 1RM SNATCH

ATHLETE 2 - 1RM CLEAN & JERK

FLOW

On 3, 2, 1 go, pairs will move to the barbells and start working through the AMRAP of barbell movements. Only 1 athlete working at one time, the pair will work through as many rounds of 20, 20, 20 as they can in the 4 minute window

Once the 4 minute window is up, the pair will have a forced rest for 1 minute, during this time they can set their barbells up for the next 5 minute window.

Pairs will then choose who is doing the 1RM C&J or 1RM Snatch, once they have decided they can not switch.

The clean can be a squat or a power, the jerk can be any variation of overhead and the snatch can be a squat or a power.

The pair will have 5 minutes to establish their heaviest lift, if the barbell is off the floor for the lift when the buzzer goes, they may finish the lift and will be scored if the lift is successful

SCORING

There is 2 scores for this workout, overall reps for the AMRAP and then heaviest lift from each athlete combined

BEHIND BARS - LIFT

SCALED

8 MINUTE TC

3 ROUNDS:

BUY IN:

10 SYNC DBL DB HANG C&J - 17.5 / 12.5kg

10 SYNC DOWN UPS

R1 - 40 LEG RAISES

R2 - 30 AMSU’S

R3 - 20 PULL UPS

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RX

8 MINUTE TC

3 ROUNDS:

BUY IN:

12 SYNC DBL DB HANG C&J - 22.5 / 15kg

12 SYNC DOWN UPS

R1 - 30 PULL UPS

R2 - 20 C2B

R3 - 10 BMU

FLOW

On 3, 2, 1 go, athletes will start round 1 with a buy in of synchro double DB hang clean and jerk, and then to the synchro down ups. 

Synchro for the hang clean and jerks is both athletes arms extended overhead at the same time for the rep to count, and the down ups synchro points are both athletes chest and thighs on the floor, and stood at full extension at the top of the rep at the same time.

Once the buy in is complete, the pair can split the work of R1 gymnastics between them however they want to complete, once done the pair will then go back to the buy in of hang C&J and down ups before moving on to R2

Pairs can split up work for R2 however they like, and then they will go back to their final buy in.

Once the 3rd round of the buy in is completed, the pair will split the final round of gymnastics, they then will have their time recorded.

SCORING

The score is for time on the pair completing the workout, if the pair get capped their score will be CAP + reps completed. The buy in is included in overall reps

SCALED

FOR TIME - 10 MIN TC

4 ROPE CLIMBS / 8 ROPE PULLS

18 DEADLIFTS @ 80/55kg

4 ROPE CLIMBS / 8 ROPE PULLS

18 DEADLIFTS

12 SYNC LEG RAISES

4 ROPE CLIMBS / 8 ROPE PULLS

18 DEADLIFTS

12 SYNC LEG RAISES

120 SU’S

4 ROPE CLIMBS / 8 ROPE PULLS

18 DEADLIFTS

12 SYNC LEG RAISES

120 SU’S

RT - MAX CAL ROW

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RX

FOR TIME - 10 MIN TC

6 ROPE CLIMBS

18 DEADLIFTS @ 110/75kg

6 ROPE CLIMBS

18 DEADLIFTS

12 SYNCHRO TTB

6 ROPE CLIMBS

18 DEADLIFTS

12 SYNCHRO TTB

60 DU’S

6 ROPE CLIMBS

18 DEADLIFTS

12 SYNCHRO TTB

60 DU’S

RT - MAX CAL ROW

FLOW

On 3, 2, 1 go, pairs will go to the ropes to begin their rope climbs, once completed the pair can split the 18 deadlifts however they like

The pair will then move back to the rope climbs, the deadlifts and then complete 12 synchro rig movement.

They will then complete the rope climbs, deadlifts, synchro gymnastics and then skipping split between them however they like.

For the final time they will complete the above, once the last set of skipping is complete in any remaining time the pair will go for a max calorie row

SCORING

Score is overall reps achieved, including max calorie row

SCALED

EVERY 2:30 X 4

12 CAL ECHO BIKE

16 BOX STEP OVERS

10 DBL DB GTOH - 17.5kg / 12.5kg

RT - MAX SYNC BURPEE OVER DUMBELL

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RX

EVERY 2:30 X 4

16 CAL ECHO BIKE

16 BOX JUMP OVERS

10 DBL DB GTOH - 22.5 / 15kg

RT - MAX SYNC BURPEE OVER DUMBELL

FLOW

On 3, 2, 1 go, athletes will move to the echo bike in the first 2:30 window, all work can be split however the pair want, but both partners must do at least 1 rep of each movement. The pair will complete the cals and then move on to the box jump or step overs, once complete moving to the double DB ground to overhead, this can be clean and jerk or snatch. In remaining time of the 2:30 window, pairs accumulate as many synchro burpee over dumbbell. Synchro point is when both athletes are on the floor.

Once the 2:30 window is complete, the next one starts straight away and the pairs will move back on to the echo bike for R2.

SCORING 

The score is max synchro burpee over DB over the 4 rounds, only synchro reps will count 

Pairs do not receive reps for the buy in work, only the synchro max burpee over DB