15 MIN AMRAP
100 Double Unders/Singles Unders
40 DB Hang Clean & Jerk (50/35)/(35/20)
100 Double Unders/Single Unders
20 Toes-2-Bar/Hanging Knee Raises
10 Synchronized Burpees
All work MUST be split evenly between you and your partner.
Movement Standards
Double Unders: This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
Single Unders: This is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.
DB Hang Clean & Jerk: After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead.
Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps.
At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead.
There is no work requirement per arm. Athletes may break reps up into whatever number per arm they please.
Toes-2-Bar: The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.
Both feet must come into contact with the bar at the same time, inside the hands for the rep to count.
Once the rep is complete the athlete must return to a full hang with the arms fully extended and the feet must be brought back behind the bar and the rest of the body to initiate the next rep.
Hanging Knee Raises: The athlete must go from a full hang to having the knees raise above the crease of their hips. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.
Both knees must pass the crease of the hip at the same time for the rep to count.
Synchronized Burpee: Each burpee must be performed with the athletes standing parallel to each other. The chest and thighs must touch the ground at the bottom. Both athletes’ chests must be on the floor at the same time for the rep to count.
Athletes may jump or walk their feet to a standing position and the rep is completed when both athletes have both fully extended their knees and hips
Beginning on a 3-minute clock, complete the following reps:
20 Squat Cleans (185/125)(95/65)
If completed before 3-minutes, add 3 minutes to the clock and proceed to:
16 Squat Cleans (205/135)(115/75)
If completed before 6-minutes, add 3 minutes to the clock and proceed to:
12 Squat Cleans (225/155)(135/95)
If completed before 9-minutes, add 3 minutes to the clock and proceed to:
8 Squat Cleans (245/165)(155/105)
If completed before 12-minutes, add 3 minutes to the clock and proceed to:
4 Squat Cleans (275/185)(185/125)
All reps MUST be split evenly between you and your partner.
If a team fails to complete the required amount of reps within any of the given time caps their workout is over.
Example 1: Team 1 completes 19 of the 20 required reps in the 3-minute time cap. Their workout is over and their score is 19 reps.
Example 2: Team 1 completes all 20 reps with in the 3-minute time cap they then move immediately on to the round of 16 and the time cap is extended to 6-minutes. Team 1 completes 15 of the required 16 reps within the the 6-minute time cap. Their workout is over and their score is 35 reps.
The barbell begins on the ground. The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. Power cleans and split cleans are permitted provided the athlete squats the bar below parallel before standing up with the weight. Hang cleans are not permitted.
For Time
50 Wall Balls (20/14)(14/10)
30 Power Snatches (135/95)(75/55)
30 Box Jump Overs (24/20) (Step-overs)
9 MIN TIME CAP
Wall Ball: In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the speci edtarget height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught on the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
Power Snatch: The barbell begins on the ground and must be lifted overhead in one smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of the body other than the feet may touch the ground during the repetition. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. This is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A power snatch, muscle snatch, split snatch, or squat snatch is permitted, so long as all requirements are met.
Box Jump Overs: There is no requirement to stand tall while ontop of the box. A two-foot take off is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step onto the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. Box stopovers are permitted for the scaled division.
40-30-20
*Calorie Bike
Push Press (115/75)(75/55)
Pull-ups/Jumping Pull-ups
*10 MIN time cap
*Calorie Bike- Women will only bike 30-20-10. Monitors must start at 0 at the start of each round. In order for the bike to begin counting, the start button must be pressed by an athlete before each round begins.
Push Press: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A push jerk or split jerk will be called a no rep. The elbows shoulders, hips, and knees must be fully extended at the top of each rep.
Pull-ups: This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chin must clearly come above the bar in order for a rep to count. Arms then must be fully extended before the next rep can count.
Jumping Pull-Ups: At the bottom of every rep, arms must be fully extended. At the top of each rep the chin must pass above the horizontal plane of the bar.