"squats and presses #2"

x20 synchro squats 
x20 STOH (95/65) 
x20 synchro squats 
x20 STOH 
x20 synchro squats
x40 STOH
x20 synchro squats
x40 STOH 

This event is broken into two different movements - the entire team will move through the synchro squats each time, while one member of the team will be assigned to a single set of STOHs.  The synchro squats will be performed together as a team in a line - with each member achieving full depth and lockout in unison. The weights for the synchro squats will be varied - 35# KB, 53# KB, 20# WB, and 25# plate.  The weights can be changed in-between sets, but not during any given set of squats.  The team member assigned to their given set of STOHs must finish their set in full before the next squats can be started. Any movement from the front rack to locked out overhead can be used. 


Time cap: 12 minutes

"power vs hang"

3 rounds 
x15 hang squat cleans (115/85)
x12 T2B

3 rounds 
x15 power cleans (115/85)
x12 T2B

2 rounds 
x20 power snatch (95/65)
x15 T2B

2 rounds 
x20 hang squat snatch (95/65)
x15 T2B

This is a waterfall style event.  Each team member will be assigned one of the above AMRAPs to be started and finished in full. Once the given AMRAP is completed, the team member will tag the next in line to begin their AMRAP.  If T2B need to be scaled - the scale will be x24 knee hang reps paired with the cleans and x30 with the snatches. Score will be total time for team to finish the workout.

Time cap: 22 minutes

Athlete briefing on Thursday evening will be at 5:30pm.  First event will begin at 5:50pm.  Don't be late!