ONE LDN Winter Throwdown

15 minute window to find a max -

1 Hang clean + 2 Front squats + 1 Jerk

Score = Combined weight of athlete 1&2

Athletes will have a 15 minute window to find a max in the following - 1 Hang clean + 2 Front squats + 1 Jerk - This will be completed with a one 20kg and 15kg barbell.

10 Rounds - YGIG

1:30 on 1:30 off

18/13 Cal Ski

MAX Thrusters @ 20/15, 30/20, 40/30, 50/35, 60/40kg

Score = Total thruster reps

One athlete will work when one is resting, complete the calories, then in the remaining time complete as many thrusters till the 90s window is up, so each athlete will complete a total of 5 rounds each.

The weights will go up each round, your partner can change the weights for you whilst they rest

For Time - Waterfall fashion

20 Power snatch @ 50/35kg

20/15 Cal Echo bike

20 Power snatch @ 50/35kg

Score = Time

One athlete will make their way through the snatches, echo bike and snatches, when athlete 1 finishes the last rep and the barbell has been placed down and athlete 1 runs back to the start line where athlete 2 is waiting to be tagged in then, athlete 2 can start.

When athlete 2 makes their way all the way through and finishes the last set of 20 snatches the time will be stopped. Athlete 1&2 have to run over the finish line. Fastest time wins!

3 Rounds For Time -

21 Box jump overs (Synchro)

11 Dumbbell clean & jerk @ 2 x 22.5/15kg (Synchro)

RD1 - 40 Pull ups (Split)

RD2 - 40 Chest to bar (Split)

RD3 - 40 T2B (Split)

Score = Time

Workout 3 is 3 rounds for time, you will always start the round with 21 synchro box jump overs and 11 DB clean & jerk before going into different gymnastics movements each round. Starting with pull ups in round 1, C2B in round 2 and T2B in round 3.