2 Wall Walks
10 Synchro Line Facing Burpees (Can Step Over Line)
15 Hang Snatch (75/55)
20 Deadlifts (75/55)
4 Wall Walks
15 Synchro Line Facing Burpees (Can Step Over Line)
20 Hang Snatch (75/55)
25 Deadlifts (75/55)
6 Wall Walks
20 Synchro Line Facing Burpees (Can Step Over Line)
25 Hang Snatch (75/55)
30 Deadlifts (75/55)
The workout begins with both athletes standing on the starting mat. At the call of 3. 2. 1. Go, 1 Athlete may advance to the playing field while the other athlete stays on the starting mat. With only 1 athlete working at a time, the athletes will complete the prescribed reps. Athletes must tag in and out of the holding area (starting mat) when switching during the workout. The only time both athletes may be on the competition floor at once is during the line facing synchro burpees. Once the athletes complete the burpees, one of the athletes must be on the starting mat before starting the next movement. Once all reps are completed the athlete on the floor must cross the start line to stop the clock.
There is no tiebreak time.
Wall Walk: Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).
Both hands must remain on the tape until both feet are on the wall.
At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line.
On the descent, the feet must remain on the wall until both hands are touching the first line.
For the first line, the distance from the wall to the tape is 55 inches for women and 60 inches for men. This first line will be the start and finish for each repetition
The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.
Line facing synchro burpees: Each rep starts with all athletes facing the start/finish line. In the bottom position, both athletes must be perpendicular to the line. Athletes may step or jump in and out of the bottom position. Both athletes must touch their chest and thighs to the ground at the same time before standing to jump over the line. If one of the athletes reach the bottom position ahead of the other, they may wait on the ground for their teammates. Stepping over the line is allowed for the scaled division. If any athlete touches the line at any time, the rep will not count. In this case, both athletes will need to complete the entire line-facing burpee over again. In the event of a no rep from any athlete, the entire team must complete another full repetition. Each rep is credited when all athletes’ feet touch the ground on the opposite side of the line. From there, they may begin their next rep.
Hang Snatch: The movement starts with the athlete picking the bar from the ground and pausing at the hang position before beginning the snatch. The athlete may not lower the bar past the knees after achieving the hang position. This is not a ground-to-overhead in any way. Power snatches, squat snatches and split snatches are permitted. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.
Deadlift: The movement begins with the barbell on the ground. The athlete must stand with hips and knees fully locked out. Bouncing the barbell is not allowed. Hands must be outside the knees – sumo deadlifts are not allowed. Both bumper plates must touch the ground for a rep to count. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.