Hello Teams!

1. “It’s Complex”

-3 minutes to find your max, no limit on number of attempts. No transition break. If two bars are loaded one needs to be out of the lifters box. Each team member will do one of the lifts. Each station will have one 35lb bar and one 45lb bar (and two of each-45,35,25,15,10,5,2.5). Lift with whatever bar you choose. Team can load bar but must be out of the lifters box for the lift to count. For the complex there is no dropping between reps, bar must be in a hang position, bar must also be in a clean lockout with judges approval to move on to next position.  

Teamate 1- Clean + clean + jerk +jerk

Teamate 2- Clean + jerk + jerk

Teamate 3- Clean + clean + jerk

Teamate 4- Clean + Jerk

Teamate 5- Clean

*these can be power/squat/split. press out ok. knee down no rep.

2. “Single Double Trouble”

Break up the work anyway team chooses. Tag your partner in to switch. Each line has two movements that can be done at the same time. Both parts need to be completed before moving on.  

For Time: complete ABC in that order.

A. 500 Double Unders + 500 Single Unders (two foot jumping)

B. 100 Wall balls (20/14)((target 10/9)) + 100 Thrusters 95/65

C. 75 Toes to bar + 75 Chest to bar

((Cap 12 minutes))

3. “Rope-A-Dope”

One person works at a time. Tag partner in. Box jump two foot take off- land on top or over box.  Shoulders and Hips locked behind bar on deadlifts. Rope Climbs touch beam.

15 minutes:

30 Box Jump Overs (16″)

20 Deadlifts (135/95lbs)

10 Rope Climbs

30 Box Jump Overs (20″)

20 Deadlifts (185/135lbs)

10 Rope Climbs

30 Box Jump Overs (24″)

20 Deadlifts (225/155lbs)

10 Rope Climbs

30 Box Jump Overs (30″)

20 Deadlifts (275/185lbs)

10 Rope Climbs

4. “Four Fun!”

5. “High Pair”

Each teammate will pick two events.  Points will come from first movement listed but will only count if partner is in the specified position. 2 minutes in each station (30 second break between movements).

A. Pistols – Handstand  hold

B. Cal Row – Front rack hold (135/95)

C. Bar Muscle Up – Weighted plank (20/14)

D. Power Snatch (135/95) – Ring Dip Hold

E. Burpee over bar – Chin Up Hold

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s