Schedule:
- 9:00am Doors Open (do NOT arrive before unless you are volunteering)
- 9:30am Event 1 Briefing
- 11:20am Event 2 Briefing
- 1:30pm Event 3 Briefing
- 3:00pm Awards Ceremony
Note: Times right now are subject to change, but it is our commitment to start at 9:00am and be done (including awards) by 3:30pm
Event 1: Under Pressure
150 Dumbbell box step-ups for time*
*Athletes will alternate every 1:30 until a total of 150 dumbbell box step-ups have been completed.
Flow: On the call of 3…2…1…Go! Partner A will complete 50 Jump rope. They will have the remainder of their 1:30 window to complete as many dumbbell box step-ups as possible. At the conclusion of the first 1:30 window Partner B will be tagged in. Partner B will complete 50 jump rope and then have the remaining time to complete as many dumbbell box step-ups as possible. This will continue until 150 dumbbell box step-ups are completed.
Timecap: 10:30 (or 7, 1:30 intervals)
Event 2: Yin & Yang
6 rounds for time
7 Snatch 115/75 (75/55)
8 Pull-up (Jumping pull-up)
9 Synchro lateral burpee over bar
7 Clean 115/75 (75/55)
8 Toe to bar (10 Knee raise)
9 Synchro lateral burpee over bar
*Prior to beginning this workout you must assign each partner their work. Partner A will complete ALL the snatches and ALL the Toes to bar; Partner B will complete ALL the cleans and ALL the pull-ups. Both partners will complete each set of synchronized lateral burpees.
Flow: On the call of 3…2…1…Go! Partner A will complete 7 snatches, then Partner B will complete all 8 pull-ups, then both partners will complete 9 synchronized lateral burpees over the bar. Partner B will then complete all 7 cleans, then Partner A will complete all 8 toes to bar. Once again, both partners will complete all 9 synchronized lateral burpees over the bar. That is ONE round, continue until 6 total rounds are completed.
Timecap: 19:00
Event 3: Faceoff
20-18-16-14-12-10*
Alternating Deadlift 135/95-185/125-205/145-225/155-245/165-265/175
*400′ Shuttle run between sets.
Scaled weights 95/65-125/85-145/95-155/105-165/115-175/125
Flow: On the call of 3…2…1…Go! Both athletes will perform the first rep of the first set together, from that point forward the two athletes will alternate reps. Meaning, Athlete A will complete rep 2 (while Athlete B holds the top position of the deadlift), then Athlete B will complete rep 3 (while Athlete A holds the top position of the deadlift). This series will continue until all 20 reps are completed. Once completed both Athletes will complete 400′ of shuttle run (in 25′ increments) TOGETHER. Each round the weight on the barbell will increase, while the reps will decrease. The workout ends with a 400′ shuttle run.
Notes: If either partner drops the barbell during the deadlifts at any point the pair must “restart.” Meaning reps will not count until BOTH partners perform a synchronized rep, this synchronized rep restarts the counting process.
Timecap: 13:00

