5 Min: 1 RM Clean

• This is a "You-Go, I-Go" Style event
• Score is TOTAL WEIGHT accumulated between the two athletes
• Athlete A performs a Clean and must get a "Good Rep" before Athlete B can attempt their lift.
  • Weights lifted by both athletes MUST BE THE SAME until one of the athletes is no longer able to perform the lift.
• If Athlete A or B receives (2) failed attempts, that athlete is done and the remaining athlete may continue. The remaining athlete is also done if they have 2 failed attempts.
• Weight and bars will be set up for each lane
  • 4x45, 2x35, 2x25, 2x15, 2x10, 2x5, 2x2.5# Plates
• You may load the bar during the rest period after event #1A
• Load the weight as needed
• Clips must be put onto the bar before each lift
• Athlete must tell the judge the weight before the lift is attempted
• The clean can be a power or squat clean
• The clean is completed once the athlete shows complete control of the lift with full hip and knee extension and the Judge indicates a "GOOD" rep.  Do NOT drop the bar before the Judge approves the lift.

Deadlift Ladder

• Novice Ladies: 125,135,145,155,165,175
• Novice Men: 165,185,205,225,245,265
• RX: Ladies: 145,165,185,205,225,245
• RX: Med: 225,245,265,285,305,315
• Tie Breaker: Max Double KB DL (Novice: 53# RX: 70#)

Workout Flow:

• This will be a conga line style ladder
• Each Athlete will have 30 sec to perform 5 Reps at each stations with a 10 second transition.
• If you complete all 5 reps you move up, if you fail to get all lifts within the 30 sec, you are out.  There are Six weight stations per Div. + a tie breaker.
• For each Rep to count you MUST stand up fully and show complete extension of the hips with shoulders behind the bar
  • NO Bouncing the bar off the floor, That is a NO REP
  • Conventional Deadlift Only, NO Sumo Deadlift allowed
• Station Seven will be the Tie Breaker for those that complete the ladder
  • Each team member will have 30 Sec to perform Max Kettle Bell Deadlifts

Floater

6 Min AMRAP Relay

• 6/4 Cal Bike
• 15 yard Sled Pull
• 15 yard Sled Push
• 15 yard run back to starting station

Workout Flow:

• Team Relay
• Athlete A will start on the Bike
• Athlete A will complete Cals and then perform 1 Sled Pull and 1 Sled Push Back
• Once Athlete A has completed the Sled Push they must run back to starting station and Tag Athlete B to start their round.
• Athlete B may be on the Bike at the point of the Tag
• Athlete A can adjust the Sled and Rope while athlete B is on the Bike
• Your Score is the number of total rounds in the 6 Min.
  • Cals are counted as 6/4 (cals are to be reset after each round)
  • Each 15 yard Sled Push is counted as 2 Reps
  • Each 15 yard Sled Pull is Counted as 1 Rep
  • Each 15 yard Run is counted as 1 Rep
  • The Rep must be completed before the time cap to count

"JD Mix-Up"

3 Rounds for Time (15 Min Time Cap)

• 800m Row Men/ 600m Row Women
• 50 Wall Balls
• 50 Pull-ups/Ring Rows

Workout Flow:

• Reps or Meters can be broken up however you want
• You are able to complete Wall Ball/ Ring Row/ Pull-Up Reps while your partner Rows.
• Rower:
  • Feet must be in the straps but do not have to be secure
• Wall Balls:
  • The movement is complete when the athlete squats the wall ball past parallel and throws the wall ball to the target height. 
  • Height standard is middle of Orange line for Novice Ladies and RX Ladies & above the Orange Line for Novice & RX Men.
• Novice Ring Rows:
  • Rings will all be at same height
    
  • Feet/Heels must be fully within the taped box below the rings at all times during reps.
    
  • Movement starts with elbows locked out with feet on the tape line.
  • The Rep is complete once the athlete pulls the rings level with their chest and back to full elbow extension.
• RX Pull-Ups
  • Any pull up variation is approved (Strict, Kipping or Butterfly)
  • Athlete must reach full elbow extension between reps
  • Athlete's chin must pass the pull-up bar height for the rep to count
• Ring Rows/ Pull-ups may not be started until all Wall Balls Reps are complete.
• If you do not complete the workout within the time cap, there will be a tie breaker = time per round. 
• The workout is complete when 3 rounds are completed and both Athletes touch the rower wheel to stop their clock