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)
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