The Great Slate

13 Minute AMRAP (2 pairs of 1 Male and 1 Female athlete)

3 Synchronized Deadlifts 185/125

3 Synchronized Burpee Box Jump-Overs (24/20 in)

6 Synchronized Deadlifts

6 Synchronized Burpee Box Jump-Overs 

9 Synchronized Deadlifts

9 Synchronized Burpee Box Jump-Overs 

 Etc., adding 3 reps to each exercise every round.

The first Pair (1 Male and 1 Female) will complete the 3 Deadlifts and the 3 Burpee Box Jump-Overs. Then the second pair will complete 3 Deadlifts and 3 Burpee Box Jump-Overs. Then the first pair will complete 6 Deadlifts and 6 Burpee Box Jump Overs etc. 

Score = Total Reps Completed

2 Rounds

20 GHDSU

20/16 Cal Row

20 Thrusters 95/65

20/16 Cal Bike

15 Minute Time Cap

-Each member will go through 2 rounds, conga line style. You may not move to the next movement until the person in front of you has finished. All member will start with the GHDSU. 

8 Minute EMOM

1 Rep Max Snatch (:30 window)

-Each athlete will have two :30 windows

-Athletes may lift in any order

-Every Minute 1 Athlete will have a 30 second window to make a lift. Once you attempt a lift, weight may not be added or subtracted for that lift. If the lift was missed you may reattempt that weight within the :30 window. 

2 minute transition between 3a and 3b. 

For Time - Split the reps however you want! 

160 Pull Ups -While 2 athletes hold a KB OH - and 1 athlete is resting 53/35

160 Wall Balls 20/14 10’/9’ - While 2 athletes are holding 2 plates in the pinch grip - and 1 athlete is resting 35/25

320 Double Unders - While 2 athletes hold a Lateral Dumbbell Raise - and 1 athlete is resting 10/5

This will be released on the day of the competition!