12 MINUTE CAP

FOR TIME:

2-4-6-8-6-4-2

TOE TO BAR

DOUBLE DEVIL PRESS

LI KNEE RAISES

25/15'S

L2: T2B

40/30'S

REMAINING TIME:

MAX EFFORT BIKE CALS.

COMPLETE 9 MINUTES OF THE FOLLOWING BETWEEN YOU AND YOUR PARTNER:

12 DEADLIFTS

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

L1: 55/45

L2: 115/80

THEN.....

YOU WILL HAVE UNTIL 14 MINUTES TO COMPLETE A 2 RM SQUAT CLEAN FOR EACH ATHLETE SAME BAR

STANDARDS AND FLOW

FLOW

AT 3..2..1, YOU AND YOUR PARTNER WILL SHARE THE REPS OF THE DEADLIFT, HPC, AND S2OH HOWEVER IT FITS YOU TO GET THE MOST REPS AS POSSIBLE. DIRECTLY AFTER THE 9 MINUTES, YOU BOTH WILL COMPLETE TWO REPS AT THE HEAVIEST SQUAT CLEAN FOR A COMBINED SCORE OF YOUR WEIGHT AND REPS.

PLAN ON WHO GOES FIRST ON THE 2RM ACCORDINGLY.

DEADLIFT

THE BAR WILL START FROM THE FLOOR AND REACH FULL EXTENSION OF THE HIPS, KNEES, AND SHOULDERS BEHIND THE BAR FOR EACH REP TO COUNT. DO NOT SLAM THE BAR DOWN AND RIDE THE BOUNCE UP.

HANG POWER CLEAN

FIRST, THE BAR MUST START WITH THE ATHLETE STANDING STRAIGHT UP AND THEN GOING TO THE HANG POSITION, WHICH IS EITHER HIGH HANG OR ABOVE THE KNEE. THE REP WILL FINISH WITH ELBOWS IN FRONT OF THE BAR AND KNEES AND HIPS TO FULL EXTENSION WITH BAR IN FRONT RACK POSITION FOR THE REP TO COUNT.

SHOULDER TO OVERHEAD

THE BAR WILL START IN THE FRONT RACK POSITION AND END WITH THE BAR OVERHEAD WITH KNEES, HIPS, AND ELBOWS LOCKED OUT BEFORE THE BAR CAN RETURN TO THE FRONT RACK POSITION. THE ATHLETE CAN USE STRICT PRESS, PUSH PRESS, PUSH JERK, OR SPLIT JERK TO COMPLETE THE REP.

2RM SQUAT CLEAN

EACH ATHLETE WILL HAVE TO COMPLETE TWO REPS OF THE SQUAT CLEAN UNBROKEN. STARTING WITH THE BAR ON THE FLOOR, THEN CATCHING OR RIDING DOWN INTO A FRONT SQUAT POSITION, THEN STANDING FULLY WITH KNEES AND HIPS LOCKED OUT FOR ONE REPITITION.

2RM SQUAT CLEAN

EACH ATHLETE WILL HAVE TO COMPLETE TWO REPS OF THE SQUAT CLEAN UNBROKEN. STARTING WITH THE BAR ON THE FLOOR, THEN CATCHING OR RIDING DOWN INTO A FRONT SQUAT POSITION, THEN STANDING FULLY WITH KNEES AND HIPS LOCKED OUT FOR ONE REPITITION.

MUMMY'S METCON - 15 MINUTE CAP

FOR TIME:

400M RUN

50 SQUATS

30 GETUPS FROM THE FLOOR

400M ROW

20 PULL-UPS

W/20/14LB MEDBALL

STANDARDS AND FLOW

NOTE: THERE WILL BE A 20/14 MEDICINE BALL STRAPPED TO YOUR BELLY FOR THIS ENTIRE WORKOUT

AT 3..2..1 GO, YOU AND YOUR PARTNER WILL RUN TOGETHER 400M. ONCE YOU'VE RETURNED, YOU WILL START YOUR SQUATS, ETC., AND SPLIT THEM HOWEVER YOU'D LIKE TO SPLIT THE WORK. THE RUN AND THE ROW ARE THE ONLY MOVEMENTS WHERE YOU WILL HAVE TO DO THEM TOGETHER.

SQUATS

THE ATHLETE WILL START FROM STANDING POSITION AND DESCEND DOWN TO THE SQUAT WHERE THE HIPS NEED TO BE BELOW THE KNEE CAP AND STANDING TO FULL EXTENSION (KNEES, HIPS LOCKED OUT) FOR THE REP TO COUNT.

GET UPS FROM FLOOR

THIS MOVEMENT WILL START WITH THE ATHLETE'S BACK OF THE SHOULDERS TOUCHING THE GROUND FACING UP. THE ATHLETE WILL GET UP HOWEVER THEY WANT TO A STANDING POSITION AND THEN JUMP ONTO A 10LB PLATE FOR THE REP TO COUNT. THEY WILL RETURN TO THE FLOOR FOR THE NEXT ONE.

PULL-UP

ATHLETES COMPETING IN THE L2 DIVISION WILL START BY HANGING ON THE PULL-UP BAR WITH ELBOWS LOCKED OUT AND COMPLETING THE REP WHEN THE ATHLETE'S CHIN IS OVER THE BAR. THEY CAN PERFORM STRICT, KIPPING, OR BUTTERFLY.

L1 ATHLETES WILL BE COMPLETING THE PULL-UPS FROM A JUMPING PULL-UP POSITION WHERE THE PULL-UP BAR WILL NEED 6 INCHES ABOVE THE ATHLETE'S HEAD. THE ATHLETE WILL BE BOUND FROM THEIR FEET AND COMPLETE THE REP WHEN THE CHIN IS OVER THE BAR AND THE START POSITION IS ARMS LOCKED OUT AT THE BOTTOM.