FINAL – Sponsored by CNP NUTRITION

12-minute time cap

Rocket:

20/10 x Bar muscle ups

30 x Worm reverse alternating lunges

50 calorie row / 50 calorie cycle (working at the same time, one athlete per machine until both have completed)

30 x Worm reverse alternating lunges

20/10 x Bar muscle ups

Rastrick male:

20 x CTB Pull ups

20 x Ring dips

25 x Worm reverse alternating lunges

50 calorie row / 50 calorie cycle (working at the same time, one athlete per machine until both have completed)

25 x Worm reverse alternating lunges

20 x Ring dips

20 x CTB Pull ups

Rastrick female:

20 x Pull ups

20 x Ring dips

20 x Worm reverse alternating lunges

40 calorie row / 40 calorie cycle (working at the same time, one athlete per machine until both have completed)

20 x Worm reverse alternating lunges

20 x Ring dips

20 x Pull ups

WOD 1A – Sponsored by NOCCO

In a 7-minute window both athletes to establish a 3RM thruster

Bars must be under control at all times. Any weight which is dropped in an uncontrolled fashion and leaves the platform will result in a no-rep for the complex.

Male pairs will have one 20kg bar, female pairs one 15kg bar, along with a pair of each of 20kg, 15kg, 10kg, 5kg, 2.5kg and 1.25kg – a total weight of 127.5kg for males and 122.5kg for females. If you believe you will require additional weight on the day please make your judge aware of this BEFORE your workout begins.

WOD 1B – Sponsored by NOCCO

WOD 1B begins 2 minutes after completion of WOD 1A.

Part B:

In a 2-minute window for each athlete

20 x Thrusters

AMRAP bar over burpees in the remaining time

Rocket: 40kg / 30kg

Rastrick: 35kg / 25kg

WOD 2 - Sponsored by BOX AND BAY CLOTHING

8-minute time cap

Partition as required - hand to hand tag to be made at the bike to change

Rocket:

30/25 x calorie Bike erg

30 x Alternating KB snatch (24kg/16kg)

25/20 x calorie Bike erg

25 x pullups (CTB pullups male)

20/15 x calorie Bike erg

20 x Alternating KB snatch (24kg/16kg)

15/10 x calorie bike erg

15 x pullups (CTB pullups male)

Rastrick:

30/25 x calorie Bike erg

30 x Alternating KB snatch (20kg/12kg)

25/20 x calorie Bike erg

25/20 x pullups

20/15 x calorie Bike erg

20 x Alternating KB snatch (20kg/12kg)

15/10 x calorie bike erg

15/10 x pullups

For the Rastrick category banded pullups may be performed with two banded pullups counting for a single rep. The band used is a purple Bulldog Gear band - 3cm (1 1/8 inches) wide with a resistance of 10-35 KG

WOD 3B - Sponsored by TRAIN Manchester

8-minute time cap

15/12/9

Synchro snatch

Synchro burpee box jumps (24” / 20”)

Rocket: Male (60kg and 50kg) Female (35kg and 30kg)

Rastrick: Male (45kg and 35kg) Female (25kg and 20kg)

Two different bar weights are setup on each platform. Partners may change between the bars at any point in the workout

Both power snatch and full snatch are permitted – providing synchronisation requirements are met

Step ups are permitted for the Rastrick category providing synchronisation requirements are met at the top of the movement

WOD 4 – Sponsored by RX Bar

10-minute cap

200m run (both athletes, relay style)

Once the first athlete returns, they begin the AMRAP whilst 2^nd athlete is running

Once the second athlete returns the movements may be partitioned as required:

AMRAP in remaining time:

2 x Complex of Clean, Hang Clean and Shoulder to overhead

10 x Toes to Bar

20 x Double unders

Rocket: 60kg / 40kg

Rastrick: 50kg / 30kg

For the Rastrick category knee raises rather than toes to bar may be performed, with two knee raises counting as a single rep. Single unders rather than double unders may be performed, with two single unders counting as a one double under.