Advanced
FOR TIME (14 MIN TIME CAP)
WORKING IN M/F PAIRS
3 ROUNDS EACH PAIR
400m Run
21 synchro alternating Dumbbell Hang Snatch 22.5/15
12 Bar Muscle Ups
*Each athlete must complete a minimum of 3 BMU’s each round
At the call of 3,2,1…go, working in pairs MF1 will commence the 400m run while MF2 commence the alternating Dumbbell Hang Snatch and Bar Muscle Ups. When MF1 return from the run and MF2 have completed their reps the pairing switch to complete 1 round. The teams will follow this sequence to complete 3 rounds. MF1 rounds will be run/snatch/BMU and MF2 rounds will be snatch/BMU/run.
MF1 cannot commence the Dumbbell snatch until MF2 have finished their Dumbbell Hang Snatch and Bar Muscle Ups and MF2 cannot commence the run until MF1 have finished the run.
Each athlete must complete a minimum of 3 BMU’s each round. These do not have to be concurrent and can be broken up in the round as required.
On completion of the run and/or snatch/rig section of third round, the team will run back to the start mat at which time their time will be recorded.
Intermediate
FOR TIME (14 MIN TIME CAP)
WORKING IN M/F PAIRS
3 ROUNDS EACH PAIR
400m Run
21 synchro alternating Dumbbell Hang Snatch 22.5/15
24 Pull-ups
*Each athlete must complete a minimum of 10 pull-ups each round
At the call of 3,2,1…go, working in pairs MF1 will commence the 400m run while MF2 commence the alternating Dumbbell Hang Snatch and Pull-Ups. When MF1 return from the run and MF2 have completed their reps the pairing switch to complete 1 round. The teams will follow this sequence to complete 3 rounds. MF1 rounds will be run/snatch/pull-ups and MF2 rounds will be snatch/pull-ups/run.
MF1 cannot commence the Dumbbell snatch until MF2 have finished their Dumbbell Hang Snatch and Pull-Ups and MF2 cannot commence the run until MF1 have finished the run.
Each athlete must complete a minimum of 10 pull-ups each round. These do not have to be concurrent and can be broken up in the round as required.
On completion of the run and/or snatch/rig section of third round, the team will run back to the start mat at which time their time will be recorded.
Elevate
FOR TIME (14 MIN TIME CAP)
WORKING IN M/F PAIRS
3 ROUNDS EACH PAIR
400m Run
21 synchro alternating Dumbbell Hang Snatch 15/10
24 Wall Balls to 10ft target (9kg/6kg)
*Each athlete must complete a minimum of 10 wall balls each round
At the call of 3,2,1…go, working in pairs MF1 will commence the 400m run while MF2 commence the alternating Dumbbell Hang Snatch and Wall Balls. When MF1 return from the run and MF2 have completed their reps the pairing switch to complete 1 round. The teams will follow this sequence to complete 3 rounds. MF1 rounds will be run/snatch/wall balls and MF2 rounds will be snatch/wall balls/run.
MF1 cannot commence the Dumbbell snatch until MF2 have finished their Dumbbell Hang Snatch and Wall Balls and MF2 cannot commence the run until MF1 have finished the run.
Each athlete must complete a minimum of 10 wall balls each round. These do not have to be concurrent and can be broken up in the round as required.
On completion of the run and/or snatch/rig section of third round, the team will run back to the start mat at which time their time will be recorded.