Goon Classic V

5 ROUNDS

1 - Deadlift @ 435/285#

2 - Bar Muscle Ups

3 - Overhead Squats @ 185/125#

4 - 5' Handstand Walk trips

*You GOON, I GOON. Alternate complete rounds with partner.  5th round partition as needed.

ON AN 18 MINUTE RUNNING CLOCK:

69 Double KB Hang Snatches

1 Mile Partner Run

69 Double KB Hang Snatches

with time remaining...

Max Effort Cal Row

DIVSIONS

GOON: 35#'s

GOON Babe: 26#'s

Vatos: 26#'s

Rucas: 18#'s

Wannabes: 18#'s

Wannababes: 13#'s

Veteranos: 26#'s

Veteranas: 18#'s

FLOW

As a team, partition Hang Snatch reps as needed.  One partner works, one partner rests.  On the 1 mile run, teams are required to hold a rope while running the 1 mile course.  In remaining time, only one partner can work at a time.

While Max Effort Calories are being accumulated, non-rowing partner must hold kettlebells overhead.  If Hold is broken, rowing partner must stop rowing until Kettlebells are back overhead.

51 Synchro Burpee Box Jump Overs

50 Synchro Double Dumbbell Front Squats

DIVISIONS

GOON: 30" & 50#'s

GOON Babe: 24" & 35#'s

Vatos: 24" & 50#'s

Rucas: 20" & 35#'s

Wannabes: 24 & 25#'s / Step-overs OK

Wannababes: 20" & 15#'s / Step-Overs OK

Veteranos: 24" & 35#'s

Veteranas: 20" & 25#'s

STANDARDS

Teammmates must be on the same side of the box when performing the burpee portion of the movement.  For BBJO, both teammate's feet must simultaneously be at the top of the box.  In the event of a NO REP, teams can continue performiong movements on either side of the box.

Clean + Hang Clean + Jerk

DIVISIONS

Same complex for all divisions

STANDARDS

Barbell may not be dropped between movements.  Cleans and Jerks may be performed in any fashion (power, split, full), but must show full extension on cleans and control with barbell overhead. 

SCORING

Score is the sum of each partner's Sinclair total for heaviest successful lift.

45 Pull-Ups

30 Bike Calz

10 Sandbag Over the Shoulder

DIVISIONS

GOON: 150# Bag

GOON Hynas: 24 Bike Calz & 100 Bag

Vatos: 30 Pull-Ups - 30 Bike Calz - 5 SBOTS @ 150#

Rucas: 30 Pull-Ups - 24 Bike Calz - 5 SBOTS @ 100#

Wannabes: 30 Jumping Pull-Ups - 30 Bike Calz - 5 SBOTS @ 100#

Wannababes: 30 Jumping Pull-Ups - 24 Bike Calz - 5 SBOTS @ 75#

Veteranos: 30 Pull-Ups - 30 Bike Calz - 5 SBOTS @ 100#

Veteranas: 30 Pull-Ups - 24 Bike Calz - 5 SBOTS @ 75#

FLOW

I GOON, you GOON style.  Partner 1 completes workout as written from top to bottom.  Upon completion, Partner 2 will complete workout in reverse order, from bottom to top.  Score is time, or total reps completed at the time cap.