NWK Winter Series

Within 5:00 Running Clock..... 

2 Rep Max Clean & Jerk (TNG ONLY) 

NOTES: 

• Athletes can pre-load the barbell.
• Within 5:00 you can have as many attempts as you like.
• You must hold onto the weight and can only be completed as a touch and go reps.
• Any variation of Clean & Jerk can be used.
• Judges will call you once reps are completed. 

For Time: (10:00 CAP)

20/18 Cal Row 

30 Clean & Jerks (40/25)

20/18 Cal Row 

20 Clean & Jerks (50/35)

20/18 Cal Row 

10 Clean & Jerks (60/45)

20/18 Cal Row 

NOTES: 

• Score is time completed. 
• Athletes can share the workload however they wish.
• Power cleans are permitted. 
• On the 10:00 mark, athletes will move straight into Part B.

Scale Weight: 30/15, 40/25, 50/35

EMOM FOR 8:00: 

6 Burpee Box Jump Over Synchrionised + P1 Max C2 Bike Calories 

P2: REST.

NOTES: 

• Switch over every minute. 4 Rounds Each.
• 6 Burpee Box Jump Over are synchronised, P1 will then complete max effort bike calories. P2 in the 2nd minute etc.
• Chest must touch the floor on the burpee, any variation/angle is acceptable for the jump. 
• Athlete must land 2 feet on the box. 
• Chest must touch at the same time and jump at the same time. 

Scale: 

• Athletes can step up over the box.

8:00 AMRAP: 

10 FRBB Lunges (50/35)

20 DU’s 

5 BMU’s 

Straight into Part B. 

NOTES: 

• This workout is for the Top 8 Teams. 
• This workout can be shared however you like between your team
• Barbell Lunges can only be completed in the front rack position. Knee must touch the floor to be counted as a rep. 
• You must fully stand back up to be counted as a rep. 
• Bar Muscle Ups will be counted once the full arm lockout is completed. Athletes can not rest at the top, hands must stay on the bar at all times. 

1000M Ski Erg For Time! 

Notes: 

Break it up however you like! 

Every 2:30 x 4 (10:00): (2 Rounds Each) 

Partner 1: 

• 15/12 Cal Ski 
• 15 T2B 
• Max Effort DBx2 Devils Press (15/8)

Partner 2: 

• REST 

NOTES: 

• Partner 1 will compete the workload above, swap every 2:30. 
• Both feet must touch the rig at the same time for the rep to be counted. Please be aware that your feet must pass the line of the rig on the way down also. 
• DB devils press, is lighter so you can go HARD! 2 Dumbells must touch the ground and fully abouve your head in a pressed out movement.

SCALE: 

• The scale option is knee raises for this workout, just break the parallel plane to be counted.
• The DB weight will stay the same.