Mayhem On The Mountain 2016

A. In a 5 min window: find your 3 rep max thruster *Barbell will be taken from the ground. Squat clean is allowed for first rep. Barbell may not return to the ground between reps. 1 min transition

A. In a 5 min window, as a pair, find your 3 rep max thruster Partners A and B will begin here while C and D wait. The barbell will be taken from the ground. A full clean is allowed for the first rep. The barbell may not return to the ground between reps. Once the 5 mins are up, A and B will advance their barbell to the next portion of the workout while C and D work on finding their max thrusters with a separate barbell. Each pair of partners will share one men's bar. *The score for this portion will be Partner A’s heaviest load + Partner B’s + C’s + D’s. Example: 210 + 205 + 150 + 155 = 720lb total 1 min transition

B. For time (6 min cut off) 40 Deadlifts, use thruster weight 50 CTB Pull Ups (Masters, Regular Pull Ups / Scaled, Burpees over Bar) 260 Double Unders (Masters, Double Unders / Scaled, Single Unders) *Total reps may be partition anyway. In the event of a cut off, score will be 6 minutes + number of reps left incomplete. (350 reps total) Ex: If there are 70 reps undone, the score is 6:00 + 70. Part A and B are scored as two separate workouts.

B. For time (6 min cut off) 60 Deadlifts, use heaviest thruster weight 80 CTB Pull Ups (Scaled, Burpees over Bar) 400 Double Unders (Scaled, Single Unders) The total reps may be partition anyway. Only one athlete works at a time. The deadlift weight must be the heaviest thruster between the two partners in section A of this workout. In the event of a cut off in time, the pair’s score will be 6 minutes + number of reps left incomplete. (540 reps total) Ex: If there are 70 reps undone, score is 6:00 + 70. Part A and B are scored as two separate workouts. *The score for this portion will be Partner A and B’s time + Partner C and D’s time.

4 Min AMRAP Buy In: Partner Shuttle Run Relay, 480m total Max Reps of Full Cleans, 155/105# (Masters 135#, Power Clean 95/65#) 4 Min AMRAP Buy In: Partner Shuttle Run Relay, 480m total Max Reps of Shoulder to Overhead, 155/105# (Masters 135#, 95/65#) 4 Min AMRAP Buy In: Partner Shuttle Run Relay, 480m total Max Reps of Full Snatch, 155/105# (Masters 135#, Power Snatch 95/65#) *This workout will begin with Partners A/B on the shuttle run while C/D are waiting at the barbell. Partner A will run a total of 240m and then tag B to run the same shuttle distance of 240m. Once B is finished, B will tag C or D so that C/ D can begin their max reps of Full Cleans in the time remaining in the 4 minute window. C/D may switch in and out as often as they like, one working while the other one rests. The judge will score the total number of successful cleans performed by C/D. As soon as the 4 minute clock is up, C/D will immediately begin the second 4 minute amrap window with their buy-in of the same shuttle run. C will run 240m, then tag D to do the same. Once D is finished, D will tag A/B to being their max reps of Shoulder to Overhead in the time remaining in the 4 minute window. A/B may switch in and out as often as they like, one working while the other one rests. The judge will score the total number of successful SOH reps performed by A/B. As soon as the 4 minute clock is up, A/B will immediately begin the third and last 4 minute amrap window with their buy-in of the same shuttle run. A will run 240m, then tag B to do the same. Once B is finished, B will tag C/D to being their max reps of Full Snatches in the time remaining in the 4 minute window. C/D may switch in and out as often as they like, one working while the other one rests. The judge will score the total number of successful Full Snatch reps performed by C/D. One partner pairing will run twice and the other partner pairing will be on the barbell, lifting twice. At the end of the 12 minutes, the team’s final score will be the total reps accumulated from each AMRAP. Ex: 20 + 35 + 15 = 70 reps

3 min amrap buy in: 300m shuttle run Max Reps of Full Cleans, 155/105# (Full clean 135# for Masters, Power Clean 95/65# for Scaled) 3 min amrap buy in: 300m shuttle run Max Reps of Shoulder to Overhead, 155/105# (SOH 135# for Masters, SOH 95/65# for Scaled) 3 min amrap buy in: 300m shuttle run Max Reps of Full Snatch, 155/105# (Full Snatch 135# for Masters, Power Snatch 95/65# for Scaled) *This is a 9 min workout. The Score will be a total of all successful reps from the 9 mins of work. There will be zero points awarded for the run. Ex: 20 + 35 + 15 = 70 reps

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(17 Min Cap) 3 Rounds for Time: 20 Single Arm KB OH Squats, 55/45# (Goblet Squats for Masters 55# / Goblet Squats for Scaled 35/25#) 15 HSPU (Hand Release Push Ups for Masters and for Scaled) 10 Burpee Toes to Bar for Rx and Masters (Hanging Knee Raises for Scaled) 50m Swim *For the Single Arm KB Overhead Squats, you must do 10 reps on the right arm and then switch to do 10 on the left arm. Kipping is permitted for the HSPUs. The swim portion is worth 50 points. (25 points will be awarded for making it to the buoy, the halfway point of the swim). Each round will be valued at a total of 95 points. In the event of a cut off, your score will be 17 minutes plus the number of reps remaining.

(17 Min Cap) Partners A/B 4 Rounds For Time: 100 Ft OH Walking Lunges, 95/65# (65/45# for Scaled) 100 Meter Barbell Carry, 95/65# (65/45# for Scaled) 50 Meter Swim Partner A will begin at the start line and lunge 50ft down the field, holding the barbell in an overhead position. Once A reaches the end of 50 feet, they will carry the barbell 50 meters down the rest of the field. Partner A will then turn around and carry the barbell back another 50 meters and then OH lunge 50 feet again which will have them back at the starting line to tag Partner B. Partner B will then run from the starting line to the lake and swim 25 meters out into the water, around the buoy, 25 meters back to shore and then run back to the starting line. This will complete one full round, round 1. Partner B will tag A to begin round 2. Round 2 will begin by doing the opposite movement that they did in round one. Which means A will now swim, come back and tag B to lunge/carry. Continue this process until 4 rounds are complete! One will be working, while the other is resting. A and B will always flip flop the movement that they just did in the round before. Round 1:Partner A will lunge/carry ------> Partner B swims Round 2: Partner A swims ------> Partner B lunge/carry Round 3: Partner A lunge/carry ------> Partner B swims Round 4: Partner A swims ------> Partner B lunge/carry This swim/lunge/carry workout will happen at the same time as the other portion of the workout being carried out by Partners C/D. We will take the total time of A/B and add it to the total time of C/D for the overall team score for “Stroke”. Also, we will break down further rules at the athletes meeting but please feel free to ask questions here.

Partners C/D: 6 Rounds For Time: 20 Single Arm KB OH Squats, 55/45# (Goblet Squats 35/25# for Scaled) 15 HSPU (Hand Release Push Ups for Scaled) 10 Burpee Toes to Bar (Hanging Knee Raises for Scaled) Athlete C will complete one entire round (of the 45 reps), before tagging D to complete the entire second round. The order will remain the same with each Partner completing 3 rounds a piece. The rounds are chipper style, meaning all reps of the first movement must be complete before moving to the second movement. For the Single Arm KB OH Squats, the athlete must complete 10 on the right side before transitioning to do the other 10 on the left side.

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