Individual:

Workout Flow:  At 3-2-1-Go, athletes will sprint to their dumbbells and perform the required number of reps for Devil Press.  Once all reps have been completed, athletes will move to the rig to perform the required number of reps for Wall Ball shots.  After the final rep, they will sprint through the finish line where time will be recorded.

Time Cap:  8 min

Movement Standards:

Devil Press:  Each rep starts with the dumbbells on the ground.  Then, with the athlete’s hands on the dumbbells, they will perform a burpee, with the chest making contact with the ground between the two dumbbells.  From here, the athlete will either jump or step to their feet, never taking their hands from the dumbbells.  The athlete will then snatch or swing both dumbbells from the floor simultaneously and finish with both locked out overhead with hips, knees, shoulders and arms at full extension.  There can be no pause at the shoulders to  press the dumbbells.

Wall Balls:  The wall ball must be taken from the bottom of a squat, hip crease passing clearly below the knee, and thrown to hit the specified target.  The center of the ball must make contact with the target at or above the specified target height.  If the ball hits below or does not hit the target it is a no rep.  If the ball hits the ground it must come to a rest before initiating the next rep.  Taking the ball from the rebound into the next rep is a no rep.

 

Team:

Partners 1&2

2-minute Clock

40 Synchro Wall Balls

Max Rep Devil Press 

15-second transition

Partners 3&4

2-minute Clock

40 Synchro Wall Balls

Max Rep Devil Press

15-second transition

Partners 1&2

2-minute Clock

10 Synchronized Devil Press

Max Rep Synchro Wall Balls

15-second transition

Partners 3&4

2-minute Clock

10 Synchronized Devil Press

Max Rep Synchro Wall Balls

15-second transition

2-minute Clock

Partners 1-2-3-4

40 Synchro Wall Ball Over The Bar

Max Reps Synchro Single Arm Hang Clean-To-Overhead

___________________

Rx / Int / Master CoEd:  50/35lbs  |  20/14lbs

Scaled:  35/25lbs  |  14/10lbs
___________________

 

Workout Flow:  At the call of 3-2-1-Go, Athletes 1&2 will sprint to the rig and perform the required workload for synchronized wall balls.  Once completed they will move to their dumbbells to perform max reps of Synchronized Devils Presses for the remainder of the 2-minutes.  There will be a 15-second transition before the next 2-minute clock where Athletes 3&4 will perform the same reps and movements.  At the end of the 2-minutes there will be a 15-second transition, then Athletes 1&2 will perform 10 Synchronized Devils Presses, then move to their wall ball for Max Rep Wall Balls.  There will be a 15-second transition before Athletes 3&4 perform the same reps and movements.  At the end of the 2-minutes, there will be a 15-second transition before all 4 athletes will work together on 40 synchronized wall balls over the bar (9’ pull-up bar or crossbar).  Once completed, all 4 athletes will move to the dumbbells for synchronized single arm hang clean and jerk

Time Cap:  N/A

Movement Standards:

Synchronized Devil Press:  Each rep starts with the dumbbells on the ground.  Then, with the athletes’ two hands on the dumbbells, they will perform a burpee, with the chest making contact with the ground.  From here, the athletes will either jump or step to their feet, never taking their hands from the dumbbells.  The athletes will then snatch or swing the dumbbells from the floor and finish with it locked out overhead with hips, knees, shoulders and arm at full extension.  There can be no pause at the shoulders to press the dumbbells.  The synchronicity takes place at 2 points, with the chest of both athletes on the ground and when the dumbbells are at full extension.

Synchronized Wall Balls:  The wall ball must be taken from the bottom of a squat, hip crease passing clearly below the knee, and thrown to hit the specified target.  The center of the ball must make contact with the target at or above the specified target height.  If the ball hits below or does not hit the target it is a no rep.  If the ball hits the ground it must come to a rest before initiating the next rep.  Taking the ball from the rebound into the next rep is a no rep.  The synchronicity must occur at the bottom of the squat.  

For wall balls over the bar, the same standards apply for the squat. However, instead two athletes will each have a ball and throw it over a 9’ bar to the other two partners.  The synchronicity must occur at the bottom of the squat.

Synchronized Single Arm Hang Clean-To-Overhead:  The dumbbell must be below the hips with the working arm extended at the beginning of each rep.  The dumbbell must be brought to the rack position (a snatch is not allowed).  There is no requirement to reach hip/knee extension in the clean before beginning the overhead lift.  Any style of overhead lift from the rack position is allowed.  The rep is credited when:  knees, hips and elbow of the working arm are fully extended; the middle of the dumbbell is in line with, or behind the body when viewed from the side; both feet are in line.  Once a rep is completed, the athlete may lower the dumbbell to the hang anyhow.  Using two hands to lower the dumbbell is acceptable.  Athletes may switch hands at any time, but MAY NOT use two hands to elevate the dumbbell. The synchronicity must occur at the locked over head position.