Individual event 1 - Snatch/OHS 10 Bars will be set up for men and women – 20 total per heat. Weights for the men’s bars: 135/145/155/165/175/185/195/205/215/225 Weights for the women’s bars: 75/85/95/105/110/115/120/125/130/135
At each station athlete must complete: 1 Squat Snatch with 2 Overhead Squats or 1 Power Snatch with 3 Overhead Squats Athletes will have 45 seconds to complete all three movements. Athletes will have 15 seconds between stations. Athletes will finish the workout when they are unable to complete all 3 movements within 45 seconds. Movement standards PDF.
Individual event 2 - Weighted half Cindy 10 Minute AMRAP of: 5 Pull ups 10 Push ups 15 Squats Men will be wearing a 20lb short weighted vest, Women will be wearing a 10lb short weighted vest. Movement standards PDF.
Individual event 3 - DU/DL/SBR/Row For time: 100 Double Unders 3 Rounds of: 10 Deadlifts(275/185lbs) 1 Sandbag run(75/50lbs) Then row 1K Movement standards PDF.
Individual event 4 - Final Event For time: 10 Muscle Ups 15 Handstand Push Ups 20 Squat Cleans (155/105lbs) Run the Block Movement standards PDF.
Affiliate team event 1 - Deadlift and Double Unders In teams of 4 athletes (2 men / 2 women) AMRAP in 7 minutes of: 2 men have to complete 100 double unders then 25 deadlifts(225lbs) total, in that order 2 women have to complete 100 double unders then 25 deadlifts(155lbs) total, in that order Once the entire team has completed 200 DU and 50 DL, they spend the remainder of the 7 minutes completing as many reps as possible of either deadlifts or double unders. Only one man and one woman can be working at a time. Two bars will be provided for each team. Movement Standards PDF.
Affiliate event 2 - The 100’s - Affiliate 100 Thrusters(115/75lbs) 100 Push Ups 100 Hang Power Clean(115/75lbs) 100 Ring Dips 100 Overhead Squats(115/75lbs) Teams of four athletes. Only one team member can be working at one time. teams must complete all 100 reps before moving on to the next movement. You must move as a team. Movement Standards PDF.
Affiliate event 3 - Row As a team, max distance row in 24 minutes. Each athlete will perform 3 rounds of 2 minutes of rowing for maximum distance. There will be a continuously running clock Teams of 4 Athletes. Only one athlete will be working at one time. There is one rower per team. Team members will switch off rowing every 2 minutes until everyone has rowed 3 times and the 24 minute limit is up. Movement standards PDF.