8 rounds

Male / Female 1st pair 

3 Clean and Jerk sync (At the top)

3 burpees sync (Full standing lockout)

Tag

8 rounds

Male / female 2nd pair 

3 BB Snatch sync (At the Top)

3 burpees sync 

The pair must complete their 8 rounds before making the Tag, you can not chop and change between pairs. Once you’ve picked your pair you’re stuck with them throughout the duration of the 8 rounds. 

So move well, but move fast!!  

Clean and Jerk

The clean and jerk starts with the weight on the floor and finishes with the barbell fully locked out overhead with the arms, hips, and legs extended, and the bar over the center of the athlete’s body when viewed from profile. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.

A muscle clean, power clean or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead.

Barbell Snatch

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion.

At the top, the arms, hips and knees must be fully locked out with the bar directly over

the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

In single file order complete sequence.

Athlete 1 (Male) - 25 BBJO buy in max deadball over shoulder toss

Athlete 2 (Female) - 23 BBJO buy in max deadball over shoulder toss

Athlete 3 (Male) - 21 BBJO buy in max deadball over shoulder toss

Athlete 4 (Female) - 19 BBJO buy in max deadball over shoulder toss

Once athlete 1 begins athlete 2 can not start until athlete one completes their buy in and so on.

Reps on the DB over shoulder toss must be completed one rep at a time, the only time the other athletes can join on the DBOS reps is when they complete their buy in

Deadball weight

Nov - 40/35

Beg - 40/35

Int - 65/40

RX- 65/40

Fail to complete buy in, results to a deduction to your final score. Eg: athlete 4 only manages only 10 out of the 19 BBJO which means a 9 point deduction.

Score 30 deadball over shoulder toss 

Deduct 9 points (Incomplete buy in)

Final score 21 DBOST

100 double unders (1 person Tag In/Out)

40 Hang Power Clean (M/F Sync)

30 F/Squats (M/F Sync)

25 Power Snatch (1 person Tag In/Out)

20 Burpees (Team Sync)

15 Thrusters (M/F Sync)

Barbell - RX 60/40 | INT 50/35 | Beg 40/25 | NOV 30/20

Novice - 160 Singles (2 feet jump) 

Beg, Int and RX - Double unders (bring your own rope)

You can tag in/tag out any point as long as you keep to the numbers in the brackets eg. 40 Hang Power Clean (M/F Sync) you can chop and change who’s does this part of the chipper as long as it’s a M/F pair

Any questions please comment below.

- 1 - 2 - 3 - 4 - 5 - 6  etc

- = Sprint 

Odd - Deadball over wall + sync Deadball squats (Pair 2)

Even - Deadball over Wall + sync burpees (All 4)

Deadball Nov 40/35 | Beg 40/35 | Int 65/40 | RX 65/40 

Wall height - 1.2

Sprint distance - 24m

Wall placed in the middle of the Tennis court (Where the net is usually)

Male & female pairs on each side of the wall

From the middle of the court where the wall is, on the count 3, 2, 1 GO! All athletes will run to the end of the court  (Both athlete on either side of the wall will run to their mark and back which is half court) once they get back to the wall the will begin with the “ODD” number exercise of 1 Deadball over the wall (Both M&F athletes must get both deadballs over the wall) which will count as their 1 REP, once both deadballs are on the other side of the wall, the other pair will then pick up the deadballs and attempt their 1 Sync deadball squat rep (2 holding the ball in a low bear hug position) once completed the whole team will then go for their sprint again, came back to the wall and attempt their “EVEN” reps of 2 x Deadball over the wall (1st rep from the M/F pair deadball over the wall and 2nd rep from the other side M/F pair throwing the deadball back over) followed by the whole team of 4 doing the 2 Sync burpee reps together (Chest to floor together, and standing up tall locking out at the top together) Back to the sprint with the reps increasing and so on…. 

Any questions don’t hesitate to comment, free to explain 

TTB - PLATE Butterfly crunch 

15/10kg

TTB - PLATE Butterfly crunch 

15/10kg

Liz - remove 2.5s, leave 20s, add 5s = 65

1 min break, strip bar

Ben - 25s and 10s = 90

Leo - 25s = 70