“Mini DT Complex”
20 minute cap,
Each person finds a max lift of the following complex
5 deadlifts + 3 hang cleans + 1 shoulder to overhead
— All deadlifts must be tap and go, no resting on the ground once the complex starts
— First hang clean can happen only after standing the 5th deadlift all the way up to the hip
— Hang cleans can be power/squat/split/muscle but the bar can not go lower than the top of the knee
— The shoulder to overhead can happen immediately after catching the 3rd hang clean (standing up the final hang clean to full extension is not necessary)
— Shoulder to overhead can be a press, push press, push jerk, split jerk, squat jerk, but feet must be brought back together before dropping the bar.
— Must use overhand grip on deadlifts, no switching grip into the hang cleans.
“The DC Chipper”
40 Burpees | 80 Double Unders (80 singles) | 40 Goblet Squats (70/53) (53/36) | 400 meter Run
The workout begins with one athlete performing 40 burpees. Once complete they move onto 80 double unders , the second athlete can then begin there 40 burpees. This is a waterfall style event in which the athletes follow one another through all four movements.
Once the double unders are complete they move onto the 40 KB goblet squats and then ends with a 400 m run.
The workout is complete once all 4 athletes are back on there mats.
There is a 20 min time cap
The athlete must have touch the ground with their chest and thighs and then must jump back up and come to a full extension with the hands clapping over or behind the head.
The rope must pass under the feet for two rotations. There is a two foot take off requirement. No backwards rotations are allowed
Kettlebell Goblet Squat
The athlete must hold on to a KB. Any style is permitted as long as both hands are on the bell.
The athlete descends with the hips passing below the knees. The rep is complete once the athlete stands and comes to a full extension of the hips and knees.
“Pebbles and Bam Bam FLEX Off”
Same gender tandem
Each pair will have to complete
60 Hang Snatches at 115 lbs for men and 75lbs for women
60 Toes to bar
30 Hang Snatches
30 Toes to bar
The workout will begin with the female tandem racing through the first round of 60 hang snatches and 60 Toes to bar
Once the female tandem have completed the round of 60 the men can then add their weight and begin. The men will then complete the round of 60 at which time the women will then move on to the round of 30. Once the women have completed the round of 30 the men will make another weight increase and complete the round of 30.
The workout ends when the men have completed the round of 30
This workout is for time.
The tandem can divide the work however they choose. only 1 partner within the tandem can work at time.
Time cap is 20 mins
Toes to bar (Knees Above Hips)
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body.
Both feet must come into contact with the bar at the same time, inside the hands.
At the start of the movement the athlete must have their arms and legs fully extended.
Knees must pass the top of the hips with the heels passing behind the back at the bottom.
The athlete must first deadlift the bar off the ground to the hip, at that point the bar may not pass below the knee.
The barbell must then come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. This is not a ground-to-overhead in any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a “no rep.” A hang power snatch, hang muscle snatch, hang split snatch, or a hang squat snatch is permitted, so long as all requirements are met.
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