COL-LAB CLASSIC

For Total Combined Time: 

Athlete 1: 1000m Row 

Cap 6min 

1min Transtion 

Athlete 2: 500m Row 

Cap 3min 

For Time:

30-20-10
Synchro Lateral Burpees Over Bar
Wall balls
Synchro STOH

Competitive: (20/14)(10'/9')(95/65)
Fitness: (14/10)(10'/9')(75/55) *Step over Burpees 

Cap 12min 

In Alt. 3min Windows x4 (2 rounds per athlete) 

For Time: 

15 Goblet Squats 

12/10 Cal Ski 

15 Alt. DB Snatch 

Remaining time:

3RM Front Squat From the Ground 

*Weight CAN NOT be decreased between attempts, can stay the same or increased only.* 

Competitive: 50/35

Fitness: 35/25 

In Alt. 3min Windows x4 (2 rounds per athlete) 

For Time: 

15 Goblet Squats 

12/10 Cal Ski 

15 Alt. DB Snatch 

Remaining time:

3RM Front Squat From the Ground 

*Weight CAN NOT be decreased between attempts, can stay the same or increased only.* 

Competitive: 50/35

Fitness: 35/25 

Flow:

Starting under the rig 3,2,1 go Athlete 1 will advance to the DB and perform 15 goblet squats then advance to the SkiErg to perform desired amount of Cals and then back to the DB for 15 Alt. DB Snatches. At the completion of the 15th locked out DB snatch a time will be recorded and added to score. Once athletes have performed all repetitions, they can the work to complete a 3RM front squat from the ground in remaining time. All reps must be completed by the end of the 3min window. Any reps completed after the athletes desired time window will not count. At this point Athlete 2 will start their 3min window and perform the workout in the same fashion. This will be repeated two times for each athlete.

Score 1 will be: (All 4 times added together) 

A1 Rnd 1 Time to complete buy-in + A2 Rnd 1 Time to complete buy-in + A1 Rnd 2 Time to complete buy-in + A2 Rnd 2 Time to complete buy-in 

Score 2 will be: (All 4 lifts added together)

A1 Rnd 1 heaviest successful 3RM+ A2 Rnd 1 heaviest successful 3RM+ A1 Rnd 2 heaviest successful 3RM+ A2 Rnd 2 heaviest successful 3RM 

Movement Standards:

DB Goblet Squats: 

DB must be held by 1 head of the DB. Rep will be credited with athlete breaking parallel at the bottom of the squat and FULL extension at the top of the rep where shoulders, hips and knees are clearly fully stacked ontop of eachother. Squat clean first rep is allowed. 

Cal Ski:

Athlete can not leave platform until monitor reads desired amount.

Alt. DB Snatch 

Both heads of the DB on the ground at the same time. Free arm must not make contact on any other part of the body during any portion of the rep. Rep will be credited when DB is clearly fully extended over the body with a full lock out. DB may not be dropped from over head and a rep will not count if dropped. 

3RM Front Squat

The lift will be credited when the athlete completes the full lock out in a front rack postion. A squat clean will count as the first rep of the front squat. A power clean or split clean can also be performed in order to bring the bar to the front rack. If any part of the body other then the feet touch the ground the rep will not be credited. Once a weight is decleared and attempted, athletes MAY NOT decrease weight. This will be true for both efforts, weight can not be taken off the bar if failed attempts occure. 

AMRAP 10
20 Box Get Overs (40”)
20 T2B/Hanging Knee Raises
20 Partner Deadlifts

Competitive: 275/175

Fitness: 185/125