For time:
50 Single arm DB snatch 50m up/back sled drag (backwards) 25 Syncro burpees 50m up/back sled drag (forwards) 50m Single arm OH DB lunge *Partners can partition reps/distance as desired. *Burpees are completed face to face in unison. *DB weight is 32.5/22.5kg, weight on the sled is 40/30kg (14 minute cap) |
For time:
150 double unders 45m HS walk 100 double unders 30m HS walk 50 double unders 15m HS walk *Partners can partition reps/distance as required *HS walk will be performed in a 15m lane i.e 45m will be up, back, up. Hands to start and finish behind the lane or if an athlete falls during walk, pick up where you fell (no run-ups) *Double unders are performed on a single 1x1m tile (10 min cap) |
For combined load:
8 mins TOTAL P1) Clean complex Clean + Hang Clean + 2 Front Squats P2) Snatch Complex Snatch + Hang Snatch + 2 OHS *1 partner chooses the snatch complex, partner 2 chooses the clean complex *Power or Squat snatches/cleans are allowed, however the complex must be unbroken *Pairs can have unlimited lifts in the 8 minutes. *1 bar per team |