Australia Day Throwdown

On a 12minute Running clock

AMRAP6:
- Males: Max calories on Echo Bike
- Females: Max rounds of DT

At the 6 minute Mark - Swap over

- Females: Max calories on Echo Bike
- Males: Max rounds of DT

• Intermediate: 42/30kg
• Advanced: 60/40

If the weight needs to be scaled further: the score will be adjusted accordingly.

Workout Flow:
At the call of 3, 2, 1, Go. Athletes can move to their respective pieces of equipment.

Each lane will have 1 Echo Bike and a male and female bar that will be pre loaded to the correct weight.

The Rouge Echo Bike - Athletes can change as many times as they wish *NOTE: NEVER reset the bike as your score is the total number of calories on the bike at the end of the 12minutes.

DT - Here is where it is interesting. It is round for round DT so you can only tag partner In/Out between rounds. Once you start a round of DT you must finish it. You DO NOT have to do the round of DT unbroken, athletes can have strategic breaks where ever you see fit, you just can swap out. An athlete can do back to back rounds if they wish. If an athlete does start a round but can not finish it and tags their partner in, the partial round will NOT count.

Your tiebraker score for part a is your part b score and vise versa.

Standards:
*Echo Bike - Have Fun :)

*DT (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to overhead)

*Deadlift - Bar starts on the ground you must deadlift the bar to full extension (lock out of knees hips with shoulders behind the bar)

*Hang Power Clean - Bar starts between the knee and the hip, and must be cleaned to extension. A muslce or power clean is permitted.

*Shoulder 2 Overhead - Bar starts in front rack position and athletes can use either a strict press, push press, or Push jerk to get the bar above head. regardless of the movement used to get the bar above head you must have the bar at full lock out (knees, hips, shoulder and elbows) before returning to the rack position.

Refer Event 1 - for full details

Max calories on Echo Bike

For Time:

60 Calorie Row (shared - 15 each)

30 Synchro Alternating DB Hang Clean & Press (all 4)

M/F Pair 1 200M Run (together)

M/F Pair 1 30 Pull-ups (One person in dead Hang)

30 Synchro SA Thrusters (all 4)

M/F Pair 2 200M Run (together)

M/F Pair 2 30 Pull-ups (One person in dead Hang)

30 Alternating DB Snatches (all 4)

60 Calorie Row (shared - 15 each)

* Time Cap: 12minutes

* Advanced: 22.5/15kg

* Intermediate: 15/10kg

Workout Flow:

At the call of 3-2-1-Go! THE WHOLE team will move forward and Start the 120 Calorie Row Buy In (Swapping as needed), once completed the required cals One Pair will run 200M together into 30 shared pull-ups. Once the required reps have been completed All 4 teammates will complete 30 Synchro Thrusters. Pair 2 will then complete the same, nce the pull-ups are completed the team will syncrho cleaan & press then row 120 calories to finish.

SYNCHRO

Hang C&P: Bottom and Lockout

Thruster: Bottom of Squat and Lockout

Snatch: Lockout only

FOR TIME: TBA