Competition Corner

#04 - Synchro Meltdown

FOR TIME
TIME CAP
12 Minutes
21-15-9
Thrusters 50/35kg (All synchro)
Burpees Over Bar (All synchro)
Toes to Bar (All synchro)
VARIATIONS
INTERMEDIATE
Thrusters 40/30kg
SCALED
Thrusters 30/25kg
Knee Raises
FLOW
On 3, 2, 1, Go, all three athletes will complete synchronized thrusters. Athletes must squat below parallel and then stand to full extension, finishing the movement with the barbell locked out overhead. A repetition will count when all three barbells are in the locked-out position overhead at the same time.
After completing the thrusters, the team moves to synchro burpees over the bar. All three athletes must have their chests on the floor at the same time, and then jump or step so that both feet land on the opposite side of the barbell for the repetition to count.
Once the burpees are complete, the team moves to the rig. The rig movement is synchro, with all team members performing the movement together.
The team must complete the sequence of thrusters, burpees, and rig work for a round of 21 reps, then repeat the same flow for 15 reps, and finally 9 reps.
Time stops when the final synchro rig repetition in the round of 9 is completed and all athletes have crossed the finish line.