FOR TIME/10 MIN CAP

3 ROUNDS: 
15 LATERAL BOX JUMP OVERS
12 CHEST-TO-BAR PULL-UPS

REST :60

3 ROUNDS: 
10 OH LUNGES (135/95)
5 BAR MUS

RULES:

At the completion of the 3rd round of BOJ/Pull-ups, the athlete will rest one full minute. After the one minute rest, the athlete will immediately begin the 3 rounds of lunges/MU. 

Lunges are stationary; athlete's preference on stepping forward or back. Knee must touch the ground.

All box heights are 24/20. Athletes must jump with a two-foot take off. 

SCORE:
Time to complete. Any incomplete reps will add a one second per rep penalty to the Athlete's time. Time to complete first 3 rounds will be the tie-breaker. 

​SLAM STRENGTH
MAX EFFORT COMPLEX

WITH ONE GRIP, FIND A HEAVY COMPLEX OF: 
3 CLEANS
2 JERKS
1 CLEAN

RULES: Individuals have 8 minutes to find a heavy complex. ​Regrip at the hip or shoulders is acceptable; cannot drop and reset. ​Any clean and any jerk is acceptable. All cleans are from the floor.

SCORE: weight of heaviest completed complex. 

With a 9 Minute Cap:

Power Snatches - 10, 8, 6, 4, 2
12 Wall Balls
12 Cal Ski

At 3, 2, 1, GO each athlete will start by completing 10 Power Snatches, 12 Wall Balls and 12 Ski Erg Cals. The next round will start with 8 Power Snatches, with the Wall Balls and Ski Cals remaining the same. The Snatch reps decrease by two each round. 

Weights- 135/95

Score- Time to complete

FINAL

FOR TIME/13 MIN CAP

RX

90 LATERAL BURPEE BOX JUMP OVERS

120 CHEST-2-BAR PULL-UPS

120 OH LUNGES (135/95)

  60 BAR MU

INTERMEDIATE
90 LATERAL BURPEE BOX JUMP OVERS 
120 PULL-UPS (CHIN OVER BAR)
120 OH LUNGES (115/75)
  60 CHEST-2-BAR PULL-UPS

SCALED
90 LATERAL BURPEE BOX JUMP OVERS 
120 RING ROWS
120 FRONT RACK LUNGES (95/55)
  60 PULL-UPS (CHIN OVER BAR)

RULES:
Only two athletes on the field at one time. The other two will stay at the far side of the team box and wait to tag in. One athlete works at a time, tagging in/out as often as needed. Divide the work however necessary (no requirement to do one rep of everything); movements must be completed in order and in full before moving on to the next (ie: complete all 90 lateral BBJOs before starting any pull-ups).
Lunges are stationary; athlete's preference on stepping forward or back. Knee must touch the ground.
All barbells are taken from the floor; each team will have a preloaded men's and women's bar.
Box heights are 24 for RX and Intermediate and 20 for Scaled. Intermediate & Scaled Teams can step up onto the box. RX Teams must jump with a two-foot take off. 

SCORE: Time to complete. Any incomplete reps will add a one second per rep penalty to the Team's time. 

SLAM STRENGTH

CLEAN LADDER-
4 MIN PER ATHLETE/16 MIN TOTAL TIME

RX
5 REPS AT 205/135
4 REPS AT 225/145
3 REPS AT 245/160
2 REPS AT 275/180
1 REP   AT 305/200


INTERMEDIATE
5 REPS AT 155/105
4 REPS AT 185/125
3 REPS AT 205/135
2 REPS AT 225/145
1 REP   AT 245/160


SCALED
5 REPS AT 95/55
4 REPS AT 115/65
3 REPS AT 135/75
2 REPS AT 155/85
1 REP   AT 185/105


RULES:
-Any clean is acceptable (power, squat, split). Does not need to be one grip, can drop and reset. All cleans are from the floor, no hang cleans. 
-One athlete works at a time. Each athlete has no less than 4 minutes to complete the ladder. Total time for the team is 16 minutes. Any extra time can be used by the next teammate(s). For Example- Male Teammate 1 finishes in 3:30, Male Teammate 2 can start immediately and can work for 4:30. Conversely, if Male Teammate 1 does not have all reps completed by the 4 minute mark, there will be no opportunity to make additional attempts, and teammates must switch to Male Teammate 2.  Women must start by the 8 minute mark, if not before.   
-Men go first.
-Teammates can help change weights.

SCORE:
-Number of reps completed. Each athlete can score up to 15 points/60 points per team. Tie break is the time the team completes the ladder. Times will be noted at each athlete switch should there be a tie in incomplete ladder points. An additional point will be awarded to the faster team.  

In Pairs MM and FF, with 9 Minutes:

Pair 1- 10 Power Snatches
Pair 2- 10 Power Snatches
Pair 1- 8 Power Snatches
Pair 2- 8 Power Snatches
Pair 1- 6 Power Snatches
Pair 2- 6 Power Snatches
Pair 1- 4 Power Snatches
Pair 2- 4 Power Snatches
Pair 1- 2 Power Snatches
Pair 2- 2 Power Snatches

In the remaining time- 
Accumulate as many reps/cals as possible of
Wall Balls and Ski Erg Cals
Pairs will work together on these movements, switching as often as they'd like. Pairs can switch movements, but must stay MM and FF. 
Example: After completing the Power Snatches, the Team moves on to wall balls and ski erg- Men on the ski and Women on wall balls. One man is skiing for cals, one woman is performing wall balls at the same time. Women can switch on the wall balls as often as they'd like. Men can do the same on the ski. If the pairs would like to switch movements - men to wall balls and women to ski, go for it, however the pairs must stay together. If Dude 1 is skiing and Dude 2 moves onto wall balls without him, any wall ball reps Dude 2 completes will not count until Dude 1 moves over.)


Teams will have two of each barbell- two 45s and two 35s
RX- 135/95
Intermediate- 115/75
Scaled- 95/55
*All power snatch’s are SYNCHRO, hitting the top and bottom of the movement together. One pair works at a time to complete the snatches. Doesn’t matter which pair starts  

Wall balls- 20/14 across the board

Score- Reps (combined wall balls and ski cals). Tie breaker is the time the power snatches are complete. 

FINAL