Social & Open Divisions - Workout 2

PART A

On go, teams have 12 minutes to find the heaviest load of the following complexes:

Team member 1: 1 hang clean + 3 front squats

Team member 2: 2 hang cleans + 2 front squats

Team member 3: 3 hang cleans + 1 front squat

Team member 4: 4 hang cleans

REST 1 MINUTE

PART B

On go, teams have 3 minutes to accumulate as many reps as possible of Synchro Front Squats.

Male/female pairs, 2 work whilst 2 rest.

Social: 50/35 KG

Open: 70/45 KG

Teams scores will be the accumulated weight in total of all 4 team members’ complexes, combined with the total number of reps of synchro front squats completed.

5 Rounds for time

40 synchro alt DB snatch (M/F)

20 Toes-to-bar / Knees-to-elbow (1 partner in dead hang)

100m Shuttle Run together (4 lengths)

- 15 min Time cap

• Social 15/10KG
• Open 22.5/15KG

On go, a M/F pair will start accumulating DB snatches until they achieve 40 reps. Reps can be divided between the M/F pairs as they choose. The team will then head to the rig to complete 20 reps of TTB/KTE in pairs, with one athlete working whilst the other is in a dead hang position. The full team will then head to complete 100m worth of shuttle runs, partitioned into 25m sections.

**In the Open Division, both dumbbells (1x 22.5kg, 1x15kg) have to be off the ground throughout the duration of the workout (including during the shuttle runs and TTB).

Teams will repeat the following process until 5 rounds are completed within a time cap of 15 min If the workout is not completed in the time cap, any remaining reps will be converted into seconds and added to the 15 mins.

Chipper for time: 1 M/F pair work whilst 1 M/F pair rest

• 70 synchro box jump/step over
• 70 synchro deadlifts
• 50 synchro box jump/step over
• 50 synchro deadlifts
• 30 synchro box jump/step over
• 30 synchro deadlifts

15 min time cap DL weight 70/45 – box height 24”/20”

• Team has to run to finish line after finishing round of deadlifts
• On the day there will be element to be reveal

Chipper for time: 1 M/F pair work whilst 1 M/F pair rest

• 60 synchro box jump/step over
• 60 synchro deadlifts
• 40 synchro box jump/step over
• 40 synchro deadlifts
• 20 synchro box jump/step over
• 20 synchro deadlifts
• 20 rope climbs

15 min time cap DL weight 90/65 – box height 24”/20”

• Team has to run to finish line after finishing round of deadlifts
• On the day there will be element to be reveal

For Time

• 750/1,000m Row
• 100 DU’s
• 750/1,000m Ski
• 100 DU’s
• 500/750m Row
• 75 DU’s
• 500/750m Ski
• 75 Du’s
• 250/500m Row
• 50 DU’s
• 250/500m Ski
• 50 DU’s
• Sprint to finish line
• 20 min TC
• Distances for males and females are different
• 10 sec. Penalty for equipment mishandling
• Workout starts with athletes on the platform beside their skipping rope and at 1,2,3 Go they head to the row to start accumulating their distances
• Workout time is recorded when athletes pass finish line

For Load
1 Rep Max Snatch

• 10 min TC
• This can be power or squat
• Bars start empty and at the 3,2,1 Go athletes start loading their bars
• Collars has to be on the bar before lifting
• Athlete has to stay inside the platform
• Load can be changed down if a lift is not successful and athlete wants to reduce the weight
• If the bar was lifted off the floor in the last second lift can be continued
• Athlete has to get a confirmation from their judge before dropping the bar

For Rounds and Reps

3 Cycles of 6 min. with 1 min. rest

Cycle 1

15/20 Cal Bike

20m double DB walking

Lunges (Farmers)

20 double DB thrusters

20 pull-ups

Cycle 2

15/20 Cal Bike

20m double DB walking

Lunges (Farmers)

15 double DB thrusters

15 CTB

Cycle 3

15/20 Cal Bike

20m double DB walking

Lunges (Farmers)

10 double DB thrusters

10 BMU

• DB weights (15/22.5*2KG)
• Score is accumulated rounds and reps throughout the 3 cycles
• On the walking lunges DB’s have to be in a farmers carry hold
• DB’s can only be thrown from hip level or below. If thrown from above hip level there will be a penalty of 5 rep deduction