PowerUp Competition

Rx: DT INTO 100 CALORIE ROW (10min. Time Cap) 5 Rounds for Time of: 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans 6 Push Jerk Into...100 Calorie Row Instructions: Each partner must complete one whole round of "DT" before alternating partner begins. Once "DT" is complete, one partner begins rowing. Partners may alternate rowing as they choose until 100 calories, or 10 minute time cap is reached. Scaled: DT INTO 100 CALORIE ROW (10min. Time Cap) 5 Rounds for Time of: 12 Deadlifts (95/65) 9 Hang Power Cleans 6 Push Jerk Into...100 Calorie Row Instructions: Each partner must complete one whole round of "DT" before alternating partner begins. Once "DT" is complete, one partner begins rowing. Partners may alternate rowing as they choose until 100 calories, or 10 minute time cap is reached.

Rx: 21-15-9 (10min. Time Cap) Box Jump Overs (24") Thrusters (95/65lbs) Partner wall-balls (20lbs) Instructions: Box Jumps Overs – Both partners will use the same 24" box, alternating reps. Once one partner completes box jump over and is safely on the ground, the other partner can then perform their box jump over. Partners will continue alternating until they accumulate a combined 21 reps, then move onto thrusters. Thrusters – Each partner will have their own bar (95/65lbs). One partner will begin performing thrusters. Partners can switch, break up reps, and alternate thrusters until 21 reps are completed, partners will then move onto wall-balls. Partner Wall Balls – Partners will use the same 20lb ball. One person will do a wall ball, the other will catch it and do their rep. Continue alternating reps until 21 reps have been completed. Partners will then begin there round of 15 in the same manner, and then the round of 9 in the same manner until all reps have been completed, or 10 minute time cap is reached. Scaled: 21-15-9 (10min. Time Cap) Box Jump or Step Overs (20") Thrusters (65/45lbs) Partner wall-balls (14lbs) Instructions: Box Jumps Overs/ Box Step Overs – Both partners will use the same 20" box, alternating reps. Once one partner completes box jump over or box step over and is safely on the ground, the other partner can then perform their box jump over or box step over. Partners will continue alternating until they accumulate a combined 21 reps, then move onto thrusters. Thrusters – Each partner will have their own bar (65/45lbs). One partner will begin performing thrusters. Partners can switch, break up reps, and alternate thrusters until 21 reps are completed, partners will then move onto wall-balls. Partner Wall Balls – Partners will use the same 14lb ball. One person will do a wall ball, the other will catch it and do their rep. Continue alternating reps until 21 reps have been completed. Partners will then begin there round of 15 in the same manner, and then the round of 9 in the same manner until all reps have been completed, or 10 minute time cap is reached.

3 minute max effort Partner Toes to Bar - same for RX and SCALED