NT's Fittest

For Time 8 min cap

30 Echo bike Cal

10 Barbell ground to overhead (weight 1)

25 Echo bike Cal

10 Barbell G2OH (weight 2)

20Echo bike Cal

10 Barbell G2OH (weight 3)

15 Echo bike Cal

10 Barbell G2OH(weight 4)

Athletes may share the workload as they wish.

At the call of "Go," Athlete 1 will move to the bike while Athlete 2 remains on the starting line.

Athletes must return to the starting line to tag their partner before each swap.

Athletes are responsible for changing the barbell load between rounds.

The weight cannot be changed while one athlete is working.

G2OH – The lift starts with the barbell on the ground. The rep is completed when the weight is locked in a sound overhead position (knees, hips, and elbows extended and in line).

The weight may be lifted by either a snatch or a clean and jerk.

At the complition of the last rep, both athelete must pass the finish line to stop their timer.

Barbell weights:

Advanced- 50/35, 60/40, 75/50, 90/60.

Intermediate- 35/25, 40/30, 50/35, 60/40.

4 Rounds- 3 minutes each for max reps

20 Synchronized shuttle runs 7.5m

10 Synchronized burpee box jumps

Max reps sandbag squats

Advanced- Burpee box jumps 24/20inch

Sandbags 60/40kg

Intermediate- Box height 20inch

Sandbag 40/30kg

Movement Standards:
Synchronized Shuttle Runs (7.5m)
Both athletes must start behind the same line.
The rep is counted when both athletes complete the full shuttle, touching the opposite line with two feen and one hand (3 point contact).
Synchronization is required at the turnaround points, meaning both athletes must pass the line before beginning the next segment.

Synchronized Burpee Box Jumps
Both athletes must lower their chest to the floor at the same time during the burpee.
A rep is only counted if both athletes complete the burpee together before transitioning into the box jump.
Box jumps must be two-foot takeoff.
Athletes must stand tall on top of the box at the same time (hips and knees extended).
The rep is complete when both athletes land back on the floor together.

Max Reps Synchronized Sandbag Squats
Athlete must hold the sandbag on the shoulder, both hands can be used to support the bag.
Hip crease of both athlets must clearly pass below knee level at the same time for the rep to count.
Full extension at the top of each squat with hips and knees locked out.
All reps must be synchronized.

For Time:

Buy in 40 Toes to Bar

Then:

10 DB Snatch

20 T2B

15 DB Snatch

20 T2B

20 DB Snatch

20 T2B

25 DB Snatch

Cash Out

10 Synchronized T2B

10 Synchronized DB snatch

Weights:

Advanced- 32.5/22.5

Intermediate- 22.5/15, Hanging Knee Raises.



Flow:

Both atheletes will start behind the line.

At the call of go, both athletes may proceed to start their T2B reps.

The reps can be shared as desired, both atheletes can stay under the bar, only one partner working at a time.

At the complition of all T2B reps, the athletes will proceed to their Dumbbells and start the DB snatches.

The snatches will bew performed as alternating arm DB snatch.

Partner MUST swap every 5 reps.

At the Final round, both athletes will perform the repetitions in Sync.

T2B- toes touch the bar at the same time.

DB- Snatch, both partners show full extention with the DB overhead at the same time.

Movement standards-

T2B- the athlete will hang from the bar, both feet must past the plain of the bar at the bottom, and touch the bar at the top at the same time, between the hands.

Knee raises- the athlete will hang from the bar, both feet must past the plain of the bar at the bottom, the rep is counted once both kees pass the height of the hip crease.

DB Snatch- Each rep starts with both heads of the DB touching the floor.

The DB must be brought to overhead in one continues motion (No clean+jerk/press). The rep is counted once the Db is extended overhead, the elbow is locked and both knees and hips are at full extention.

Atheletes must alternate arms every rep.

For time- complete:

300 Double unders

30 Hang Power Cleans

20 Syncronized Pull- ups

200 Double Unders

30 Front squats

20 Chest to bar Pull-Ups

100 Double Unders

30 Front rack lunges

20 Bar Muscle-ups

Part 2-

In any time remaining perform max reps of:

Triple Unders.

Weights- Advanced 60/40, Intermediate 40/30

Intermediate- Single unders for the sets of 300 and 200 Doubles for the last 100 Chin over the bar Pull ups and max reps Double Unders.

Athletes will start behind the line. at the call of go one athlete will proceed to the first movment.

Only one athlete working at a time for all of the movements, reps can be shared as you like except fot the first block of 20 pull-ups.

At the completion of the last Bar muscle up on Triple Trouble p1,

Athletes can stand next to each other, one working at a time, completing as many reps as possible of Triple Unders as a team.

For the intermediate level- completing Double unders.