Competition Corner

"Hot -n- Heavy" A

"Hot -n- Heavy" (two parts)
A. 0-12:00
AMRAP 2-4-6-8-etc.
Row Cals
Box Overs @20”
Wallball Shots @16/10lbs to 9’
12:00-14:00
Transition to Barbell Grid
B. 14:00-20:00
6min to establish a max complex
Clean + Front Squat + Shoulder to Overhead
**Score A is total accumulated reps
**Score B is combined heaviest completed complex
Flow:
Prior to the start of the workout both athletes will be staged in their lane behind the rower. At 3-2-1-GO! Athlete 1 can begin 2 calories on the rower. Once completed they will move forward and complete 2 box overs, jumping is not required. Lastly they will complete 2 wall ball shots to their target height. Once all reps are completed they can return to the staging area where Athlete 2 can begin working. Athletes will continue this flow for 12 minutes while increasing by 2 reps for each implement on every round.
At the 12:00 mark athletes will stop working and will transition to their assign lifting area. During this time athletes MAY begin to preload their barbells. No warmup attempts may be made during this phase.
At the 14:00 athletes will have 6 min to establish their heaviest complex of clean + squat + jerk in an open lifting format. Any style of clean will be permitted. Athletes must declare their weight before each attempt and may go up or down in weight as needed. Only one athlete may lift at a time but there is no limit as to how many attempts each lifter can make. Final attempt may be made as long as the bar is off the ground by the 20:00 time mark. Tie-break will go to the heaviest individual lifter.