Competition Corner

2+2+2

12 min AMRAP
Start with:
Round 1:
6 Synchro Box Jump Overs (24/20")
2 Dumbbell Thrusters @ 1x22.5/15kg
2 Dumbbell Ground to Overhead @ 1x22.5/15kg
2 Toes-to-Bar
Workout Flow:
Increase reps of Thrusters, Ground to Overhead, and Toes-to-Bar by 2 each round.
Round 2 = 4 reps
Round 3 = 6 reps
etc.
Box Jump Overs remain 6 reps each round.
After completing round 5 (i.e. when you’re about to perform 12 reps), switch to 2 dumbbells for both Thrusters and G2OH (2x22.5kg / 2x15kg).
Movement Standards & Judging Notes:
Synchro Box Jump Overs:
Athletes must jump over the box and land on the opposite side.
No requirement for full hip extension on top.
Synchronization is achieved when both athletes are on the ground on the opposite side before the next rep begins.
Step-down is mandatory (no rebounding).
Dumbbell Thrusters:
Begin with the dumbbells in the front rack.
Full squat: hips below the knees.
Finish with both dumbbells overhead – full lockout of arms, hips, and knees.
Use 1 dumbbell until round 6, then 2 dumbbells.
Dumbbell Ground to Overhead (G2OH):
Each rep starts with the dumbbell(s) touching the ground.
Any method allowed to bring the dumbbell(s) to full lockout overhead (e.g., snatch or clean & jerk).
Use 1 dumbbell until round 6, then 2 dumbbells.
Toes-to-Bar:
Both feet must contact the bar simultaneously between the hands.
Each rep starts from a hanging position with feet behind the bar.