For Time - 15 min CAP
Partner 1: 200m Run
Together: 20 Hang Snatch
Partner 2: 400m Run
Together: 40 Deadlifts
Together: 800m Run
Partner 1: 400m Run
Partner 2: 200m Run
Intermediate: 95/65 Hang Snatch; 165/115 Deadlift
Rx: 115/75 Hang Snatch; 205/145 Deadlift
Athletes can partition reps however they choose on Hang Snatches and Deadlifts but may not begin until athlete has returned from the run. Athletes are responsible for changing their own weights during workout. Hang Snatches may be Power or Squat.
Workout #2A and 2B
10 Min
Partner 1: 5 Min to establish 1RM Squat Clean
Partner 2: Bench Press 2 x 1min intervals (Bench Press will be performed on minutes 1 & 3)
ATHLETES SWITCH
Partner 1: Bench Press 2 x 1min intervals (Bench Press will be performed on minutes 1 & 3)
Partner 2: 5 Min to establish 1RM Squat Clean
There will be 2 scores for this event:
Workout 2A Score: Total weight lifted between 2 athletes’ 1RM Squat Clean
Workout 2B Score: Total weight lifted in Bench Press intervals (Total Weight = Total Reps x Weight(s))
**Athletes may choose their own weight from the list below – they may adjust between 1st and 2nd intervals**
Men’s Options: 115/135/155/185/205/225
Women’s Options: 75/95/105/125/135/145
5 Rounds - 1:45 work/:30 rest
Rx
9 Sync Thrusters (115/75)
9 Sync Burpees
Max Pull-Ups
Intermediate
7 Sync Thrusters (95/65)
7 Sync Burpees
Score for this event is TOTAL # of Pull-Ups
Athletes must complete all thrusters/burpees at the start of each round before beginning Pull-Ups
Only one athlete performing pull-ups at a time, but may switch whenever they choose
Static Handstand-Hold for Time
Each athlete will get 3 attempts at static handstand hold
Only the longest hold of the 3 attempts will be recorded
Score is team total of combined BEST times
HS-Holds must be completed in 5x5 square (athletes may move around as long as they remain within square)
Time starts when feet leave floor and stop when ANY body part other than hands touch floor
Floater #2
Sled Push for Distance
4 Minutes
Athlete 1 will push sled max distance in 1 minute
Athlete 2 will pick up where athlete 1 left off and push for 1 minute
Repeat for 1 more round in same fashion
Score is total distance of sled
Sled Weights (all listed weights are in addition to sled):
Men - Rx: 200#, Int: 165#
Women - Rx: 125#, Int: 75#
TBD