online PAIRS Week 2 2021 

Video's and score's due by 11.59 pm Tuesday 19th july 2022

WORKOUT 2 - tag your partner 

WORKOUT DESCRIPTION

10 Minute Cap 

RX 

  40 Thrusters (50kg / 40kg)

  80  Wall Balls 

  320 Double Unders

  Max Clean and Jerks 

INTERMEDIATE / MASTER 35 - 44

  40 Thrusters (40kg / 30kg)

  80  Wall Balls 

  320 Double Unders

  Max Clean and Jerks 

BEGINNER / TEENS / MASTER 45+

  40 Thrusters (30kg / 20kg)

  80  Wall Balls 

  320 Double Unders (600 Single Skips)

  Max Clean and Jerks 

SCORECARD

WORKOUT FLOW

This event begins with the pairs standing next to their barbell, (with only 1 Athlete working at a time).
 

On the 3,2,1 go, the first athlete 1 will begin completing 40 Barbell Thrusters (Athletes may swap at any time with no minimum work requirement), on the completion of the thrusters the athletes will move on to complete 80 Wall balls followed by 320 Double unders. At the completion of the Double unders the athlete has any remaining time to complete as many Clean and Jerks as possible until the 10-minute cap is met. The lift must be completed with knees hips and arms locked out before the 10-minute timer is reached. 

 

Wall Ball Height - 10 / 9 Foot

MOVEMENT STANDARDS

Thrusters

Each set of barbell thrusters begins with the barbell on the ground. The barbell is held in the front-rack position during the squat. The Barbell moves from the bottom of a front squat to full lockout overhead in one motion. A full squat clean into the thruster is allowed when the barbell is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, with the barbell directly over or slightly behind the middle of the body. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

 

Wall Balls

In the wall-ball shot, the wall ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the centre of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall/target, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

 

Double Unders

A Double-Under is executed when the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Skips

For scaled divisions, this is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

 

Clean & Jerk

The barbell begins on the ground. Touch and go are permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. If using an empty barbell, or a barbell with smaller than standard plates, each rep must begin with the barbell clearly below the knees.  The lift must have two distinct phases: the Clean and the Jerk. Snatching is not permitted. The barbell must make contact with the shoulders. It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead. The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended with the bar over or slightly behind the centre of the body, with feet in line. A Press, Push Press, Push Jerk, or Split Jerk are all permitted as long as the required finish position is achieved.