21 – 15 – 9
Hang Clean (50/35kg) (40/25kg scaled)
Box Jumps (24/20) (Steps Ups allowed scaled)
Pull Ups (Jumping pull ups scaled)
KB Snatch (24/16kg) (KB Swings – 20/12kg scaled)
The workout will be completed in mixed synchronised pairs
The workout is completed in Indian File – once pair one completes the first set of 21 Hang Cleans, the 2ndpair may begin their 21 Hang Cleans. The second pair may not move on to the next movement until the first pair has completed their reps. The first pair may not overlap the 2ndpair at any time.
The workout score will be the total number of reps completed within the time cap
You will receive one bonus rep for every second under the time cap if you complete the workout
Time cap: 12 mins
Synchronisation of movements:
Hang Clean – both athletes must be at the top of each rep together (hips and knees fully locked out with elbows in front of the bar and the bar resting on the shoulders). Athletes do not need to be synchronised at the bottom of the hang. The barbell may not pass below the knees.
Box Jumps/Step Ups – both athletes must be fully extended with hips and knees locked out at the top of the box. Athletes do not need to synchronise at the bottom of the rep.
Pull Ups – athletes must be synchronised at the top of the pull up – with their chins both clearly over the bar at the same time. Athletes do not need to synchronise at the bottom of the pull up
KB Snatch/Swing – athletes must be synchronised at the top of the rep with the KB locked out in a fully extended position. Athletes do not need to synchronise at the bottom of the rep.
*With all movements if one athlete completes the rep before the other athlete the athlete may wait at the top of the rep in order for that rep to count