Event 1

For time: (12min CAP)

10 Clean & Jerks (W1)

Rest 1-minute

10 Clean & Jerks (W2)

Rest 1-minute

10 Clean & Jerks (W3)

RX 30-39

♂︎ (W1) 60kg | (W2) 70kg | (W3) 80kg

♀︎ (W1) 40kg | (W2) 50kg | (W3) 55kg

INTERMEDIATE 30-39

♂︎ (W1) 50kg | (W2) 55kg | (W3) 60kg

♀︎ (W1) 35kg | (W2) 37.5kg | (W3) 40kg

RX 40-59

♂︎ (W1) 50kg | (W2) 60kg | (W3) 70kg

♀︎ (W1) 35kg | (W2) 40kg | (W3) 45kg

INTERMEDIATE 40-59

♂︎ (W1) 40kg | (W2) 45kg | (W3) 50kg

♀︎ (W1) 25kg | (W2) 30kg | (W3) 35kg

RX 60 +

♂︎ (W1) 40kg | (W2) 50kg | (W3) 60kg

♀︎ (W1) 30kg | (W2) 35kg | (W3) 40kg

INTERMEDIATE 60 +

♂ (W1) 35kg | (W2) 40kg | (W3) 45kg

♀︎ (W1) 20kg | (W2) 25kg | (W3) 30kg

Score:
For time (12 min cap)
If cap is reached, score is CAP plus reps completed

Notes:
This event starts with the athlete standing tall.
On the call of go the athlete may begin their first set of clean & jerks.
After the 10 clean & jerks are completed the athlete will rest exactly 1-minute and change the weights for the next set of clean & jerks.
Once the second set of 10 clean & jerks are completed the athlete will rest 1-minute and load the barbell to the final weight.
The athlete will then complete the last 10 clean & jerk where their total time will be recorded.

As soon as event 1 is finished, event 2 will begin immediately until the 12-minute time CAP.

Movement Standards:

Clean & Jerks
Start each rep with the barbell on the ground.
Touch and go is permitted.
No bouncing or dropping and catching the barbell on the rebound. If dropped, the barbell must settle on the ground before the start of the next rep.
Any style of clean is allowed.
Hang cleans are NOT allowed.
The lift must have two distinct phases, the clean and the jerk.
Snatching is not allowed.
The barbell must make contact with the shoulders.
It is NOT necessary to lock out the hips and legs to complete the clean before lifting the barbell overhead.
The rep is completed when the barbell is locked out overhead with the arms, hips and legs extended.
The bar is to finish over or slightly behind the centre of the athlete’s body, with their feet in line.
A press, push press, push jerk, or split jerk are all allowed as long as the required finish position is achieved.
Athletes may NOT receive assistance changing the weights.

WeTime

Event 2

AMRAP in the remaining time from Event 1 time CAP

15 Air Squats

10 Handstand Push-ups

RX 30-54

Full range of motion HSPU

RX 55 +

13cm Elevated HSPU (Abmat + Weight Plate)

Notes:

This event starts immediately after the athlete finishes event 1. Athletes will complete 15 air squats before moving onto 10 handstand push-ups. Continue in this fashion until the 12-minute time CAP. The athlete’s score will be the total number of reps completed at the time CAP.

Event 2- INTERMEDIATE

AMRAP in the remaining time from Event 1 time CAP

15 Air Squats

10 Dumbbell Shoulder to Overhead

INTERMEDIATE 30-59

♂ 2x 15kg

♀︎ 2x 10kg

INTERMEDIATE 60 +

♂ 2x 10kg

♀︎ 2x 5kg

Notes:

This event starts immediately after the athlete finishes event 1. Athletes will complete 15 air squats before moving onto 10 dumbbell shoulder to overhead. Continue in this fashion until the 12-minute time CAP. The athlete’s score will be the total number of reps completed at the time CAP.

Score:
AMRAP
As many reps as possible in the time remaining from the 12 minute time CAP

Movement Standards:

Air Squats
The rep begins from the top, with knees and hips extended. At the bottom of the squat, the hip crease must pass below the top of the knees. At the top, the hips and knees must be fully extended.

Handstand Push-ups
The inside of the box for the handstand push-up must measure 102cm wide and 61cm deep. The arms must be extended before the athlete can descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall and arms extended. The hands must remain inside the 102x61cm box, if any part of the hand, including the fingers, touches the tape line at any time, the rep will not count. The athlete will need to start again from the lockout position. At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Kipping is allowed. The rep is completed when the athlete returns to the lockout position with the heels on the wall and has their arms, hips and legs extended.

Dumbbell Shoulder to Overhead
The dumbbells must be at the shoulders to begin the shoulder to overhead. A press, push press, push jerk, or split jerk are all allowed as long as the finish position is achieved. The rep is completed when the dumbbells are locked out overhead with the arms, hips, and legs extended. Both dumbbells must be over or slightly behind the centre of the athlete’s body, with the feet in line.

Event 3

For time: (16min CAP)

90 Double Unders

30 Toes to Bar

30 Alternating DB Snatches

30 Pull-ups

30 Dumbbell Box Step Overs

90 Double Unders

RX 30-39

♂︎ 22.5kg | Chest to Bar Pull-ups | 24”

♀︎ 15kg | Chest to Bar Pull-ups | 20”

INTERMEDIATE 30-39

♂︎ 15kg | 60 Double Unders | Pull-ups 24”

♀︎ 10kg | 60 Double Unders | Pull-ups 20”

RX 40-54

♂︎ 22.5kg | Pull-ups 24”

♀︎ 15kg | Pull-ups 20”

INTERMEDIATE 40-54

♂︎ 15kg | 60 Double Unders | Pull-ups  | 24”

♀︎ 10kg | 60 Double Unders| Pull-ups  | 20”

RX 55 +

♂︎ 15kg |Pull-ups 24”

♀︎ 10kg | Pull-ups 20”

INTERMEDIATE 55+

♂︎ 10kg | 60 Double Unders| Pull-ups  | 24”

♀︎ 5kg | 60 Double Unders | Pull-ups  | 20”

Scaling option for intermediate

120 single unders
Ring Rows
Hanging knee raises
15kg/10kg DB for 30 – 54
10kg/5kg DB for 55+

Notes:

This event starts with the athlete standing tall with a skipping rope in hand. On the call of go, the athlete may begin their 90 double unders (or 60)/ 120 single unders. The athlete will work through each movement completing 30 reps of each, then finish with another 90 double unders (or 60)/ 120 single unders. The athlete’s score will be the time it takes to complete the event or the total number of reps completed before the 16-minute time CAP.

Score:
Score is for for time (16 min cap)

Movement Standards:

Double Unders
This is a standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Toes to Bar
At the start of each rep, the arms must be extended and the heels must be brought back behind the bar with the feet off the ground. Overhand, underhand, or mixed grip are all permitted. The rep is completed when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Hanging Knee Raises
At the start of each rep, the arms and legs must be extended with the feet brought back behind the vertical line of the bar. The knees must be lifted higher than the crease of the hip to complete each rep.

Alternating DB Snatches
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and go is allowed. Athletes must alternate arms after each rep and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the rep. To finish the rep, the arms, hips, and knees must be extended with the dumbbell over the middle of the athlete’s body.

Chest to Bar Pull-ups
Athletes must start each rep with their arms fully extended and feet off the ground. Any style of pull-up or grip is allowed. The rep is credited when the athlete’s chest clearly contacts the bar at or below the collarbone.

Pull-ups
Athletes must start each rep with their arms fully extended and feet off the ground. Any style of pull-up or grip is allowed. The rep is completed when the athlete’s chin breaks the horizontal plane of the bar.

Dumbbell Box Step Overs (1 Dumbbell)
For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step on top of the box before stepping down to the ground on the other side. Only the athlete’s feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up.

Ring Rows
The rings must be set with bottom of ring in line with belly button. The athlete’s hips, knees, and ankles must remain in a line – no bend and no kip. The feet must be positioned with heels only on a line under the vertical plan of the rings. The arms must be fully extended to begin each rep and the rings must make contact with the chest to complete the rep.

Single Unders
This is a standard single under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

WeTime

Event 4

5 x 3-minute rounds for reps of:

24/ 18 Calorie Row

12 Thrusters

Max Bar-facing Burpees in the remaining time

RX 30-39

♂︎ 50kg

♀︎ 35kg

INTERMEDIATE 30-39

♂︎ 45kg

♀︎ 30kg

RX 40-59

♂︎ 45kg

♀︎ 30kg

INTERMEDIATE 40-59

♂︎ 35kg | Step over the bar

♀︎ 25kg | Step over the bar

RX 60 +

♂︎ 35kg

♀︎ 25kg

INTERMEDIATE 60 +

♂ 30kg | Step over the bar

♀︎ 20kg | Step over the bar

Notes:

This event starts with the athlete seated on the rower. On the call of go, the athlete may begin rowing. Once the athlete completes 24/ 18 calories he or she may start the thrusters. Once the 12 thrusters are completed the athlete will complete as many burpees as possible until the 3-minute round is over. There is no rest between rounds. Athletes will move back to the rower and move through each of the five rounds in the same fashion until the 15-minute mark. The athlete’s score will be the total number of reps completed, including the calories and thrusters.

Score:
Score is the total number of reps completed, including the calories and thrusters.

Movement Standards:

Row
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round.

Thruster
The bar starts on the ground, no racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. The rep is completed when the barbell is locked out overhead, with the hips, knees and arms extended, and the bar directly over the middle of the athlete’s body.

Bar-facing Burpee
The burpee must be performed perpendicular to and facing the barbell. The athlete will jump or step the feet back so that he or she is lying on the ground. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete jump over the barbell with a two foot take off. Stepping over is NOT permitted, unless you’re in the intermediate divisions. Touching the barbell on the jump or step-over is a no rep. The rep is completed when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time. The athlete must be perpendicular to and facing the barbell before starting the next rep. If the athlete receives a no rep for any reason, the entire rep must be repeated.

WeTime

 

Online participants have until May 11th at 10pm AEST to submit scores

Programmed by @weareunifyd

📸 @anthonyrogersphotography