Throwdown RX’ed

Team Event 1: The Buy in 

1-rep-max Snatch

Time cap: 12 minutes

Notes: In any order both athletes can take as many attempts needed to establish their 1-rep-max Snatch.

Scoring: The team’s score is the sum of the heaviest successful attempt each member completes.

Standards: The barbell begins on the ground and must be lifted overhead. A clean and jerk is not acceptable. The Bar cannot touch the shoulders.

Only the feet may touch the ground during the lift.  The barbell comes to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Both men and women will use the same 45lb barbell.

Team Event 2: The Throwdown

For time, athletes moves through stations of:
40 handstand push-ups / Handstand hold while trailing teammate holds a handstand
40 pull ups / Static hang while trailing teammate holds a deadhang
30 calorie row/trailing team mate will perform Deadlift hold (225 /185 lb.)
15 each leg alternating overhead axle lunges (105 /75 lb) (One bar per team/ must switch weights)
+ Max reps Synchronized partner burpees

Time cap: 12 minutes

Notes:  at the sound of the beep both athletes will begin at the wall, Both Athletes will kick up to the wall at the same time and one athlete will begin completeting HSPU’s, Reps will only count while the trailing athlete is holding a static handstand.  Once the team completes a collective total of 40 HSPUs, they both move onto the pull up station. Both athletes will jump up to the pull up bar at the same time, athletes will collectively complete 40 Pull ups, repetitions will only count while the trailing athlete is holding a dead hang, athletes can switch as many times as needed.  After each partner completes the pull ups Both athletes move on to the 3rd station.  The Male athlete will start on the rower while the female is holding a Deadlift in a full locked out position.  After 30 calories, they switch positions and the female will complete 30 calories on the rower while the male is holding a Deadlift.  After the row, teams walk up to the Axel and the Male athletes will complete 15 Overhead Lunges on each leg while the female partner is resting. Before they switch the athletes together can unload the bar for the female athlete and the female will begin 15 Overhead lunges on each leg while the male is resting.  In the remaining time both athletes must complete an AMRAP of synchronized Burpees.

Scoring:  Total reps completed in the time cap

Standards: 

Handstand Push-up with Handstand Hold
Each handstand push-up begins and ends with the arms locked out and heels on the wall. The palms must remain inside a 34-inch wide marked area.

At the bottom of each rep, the head touches the ground. Kipping for assistance is allowed. The leading athlete must also be in a handstand for the entire rep.

Pull Ups with Hang
The Pull up, the athlete must go from a full hang with the arms fully extended to getting the chin over the pull-up bar. Kipping for assistance is allowed. The trailing athlete must hang from the bar while the leading athlete performs repetitions. Both athletes must face the same direction.

Row with Deadlift Hold
The leading athlete performs the row, while The trailing athlete holds the barbell locked out at the top of the deadlift, hips and knees at full extension with the shoulders behind the bar. Any grip is permitted. If either athlete drops or sets the barbell down, their partner must stop rowing immediately; rowing can only resume once the barbell is fixed at the top of the deadlift.