Rx - 12min time cap

This event starts with one partner on a descending ladder of:

10,10,8,8,6,6,4,4,2,2
Strict chest to bar pull ups &

5,5,4,4,3,3,2,2,1,1
Pull overs

OR

20,20,16,16,12,12,8,8,4,4
Kipping chest to bar &

10,10,8,8,6,6,4,4,2,2
Strict toes to bar.

While this is happening the other partner will complete 20m of a bottoms up kettlebell overhead lunge changing arms after 10m 😉

Weight: 16kg / 12kg

This will continue for 10 rounds, with the reps descending every two rounds and partners swapping each round… if they want. (More on this later!)

After you finish the reps or the time cap is up you will then rest for 1min before:

Taking 2 mins to find your Max Handstand Hold. (Each partner will get a 1 minute window)

3 attempts each with your best scores being added for your final score.

The scaled movement options are below:

Intermediate:

10,10,8,8,6,6,4,4,2,2 of

Strict chin over bar pull up &
Strict toes to bar

OR

20,20,16,16,12,12,8,8,4,4

Kipping pull ups &
Kipping toes to bar

20m BU KB lunges: 12 / 8kg (same each round)

HS hold in 4 square metres

Beginner:

10,10,8,8,6,6,4,4,2,2 of
Kipping chin over bar pull up
Kipping Strict toes to bar

OR
20,20,16,16,12,12,8,8,4,4
Ring Rows
Hanging Knee Raises

20m BU KB lunges: 8kg / 6kg (same each round)

Max crow hold 🐦‍⬛

Athletes will have 10 minutes to get the highest combined score in each complex.

Complex:

Power Snatch/Clean
Hang Squat Snatch/Clean
Behind the Neck Jerk/Jerk
Overhead Squat/Front Squat

- Score = (Male C&J + Female Snatch complex) + (Female C&J + Male Snatch complex). You can take as many attempts at each complex within the 10 minute window.
-
Synchro components of the lift are standing tall (hips, knees, ankles, arms extended) for the power snatch/clean, hang squat snatch/clean, jerk, and then the final squat (4 synchronised points of the complex).
-
You may rest in the hang position or rack position between lifts.
-
If one lifter drops the bar it you must both start the complex again.
-
Beginners may hang power clean/snatch

For Time:
80 Echo Bike Calories
40 Burpee Box Jump Overs (24/20”)
60 Echo Bike Calories
30 Burpee Bar Touch
40 Echo bike Calories
20 Synchro Power Clean & Jerk (60/42.5)
20 Echo Bike Calories
10 Synchro Power Snatch (60/42.5)
10 Echo Bike Calories
-
Intermediate: As above with (50/35kg)
-
Beginner: Echo Calories: 50|40|30|20|10, 30 Burpee Box Step Over, 20 Burpee Bar Touch, Barbell @ 30/20kg