KEY PARTY UPDATES

Updated: Sep 4

If you missed it, the teams have been selected! Below will have your team member along with your heat and who you will be required to judge. If you do not supply a judge when required, you will receive a last-place finish in that event. There will be a prize for best dressed pair! If you don't have contact details for your pair, let us know and we can hook you up :)



We will open at 7 and the first heat will begin at 7.30am. So make sure you are warmed up and ready to go. We are scheduled to finish at 1. Workout 1: In 9 minutes

Establish a 1RM, choose your lift:

Snatch: 1kg = 1 point

Clean & Jerk: 1kg = .75 of a point

Back Squat: 1kg = .5 of a point

Deadlift: 1kg = .4 of a point

*Score = total points between you and your pair.

**You get one bar, a pair of every plate except 4 x 20kg plates, and 4 x 25kg plates. ***You can have as many attempts as possible on as many different lifts. Your best-scored lift will count. Workout 2: Workout 2 will commence 1 minute after the completion of workout 1. You will be responsible for resetting your barbell. RX: For time:

10 Clean and Jerk 90/55kg

20 Devil Press 22.5/15kg

30 Strict Handstand Push Ups

40 Hanging Box Step Ups 22.5/15kg

50 Thrusters 50/35kg

60 Toes to Bar

70 Calorie Echo Bike

(20 Min Cap) Adjusted: For time:

10 Clean and Jerk 60/35kg

20 Alt Dumbbell Power Snatch 22.5/15kg

30 Push Ups

40 Single DB Box Step Ups 22.5/15kg

50 Thrusters 40/25kg

60 Toes to Bar or 140 Knee Tucks

70 Calorie Echo Bike

(20 Min Cap) Workout 4: Max Height Box Jump

Indian file style the height increases. Pair score is two heights added together from the two partners. 2 misses and you're are out. Hand touching the box is a fail. High jump style where you can enter when you like.


Heights: 3", 6", 12", 18", 21", 24", 27", 30", 33", 36", 39", 42", 42", 45", 48", 51", 54", 57", 60" *In the adjusted - if an injury is preventing you from jumping, you can do a 1 min Echo Bike for Max Cals instead. Workout 5: RX: 5 Rounds for time:

10/7 Bar Muscle Ups

100 Double Unders

*Work can be broken up as you like.

**When you change the working partner, that person must complete 5 burpees and then tag before the next person can start working.

(15 min cap)


Adjusted: 5 Rounds for time:

20/15 Pull Ups or 40/30 Jumping Pull Ups

50 Double Unders or 100 Single Skips

*Work can be broken up as you like.

**When you change the working partner, that person must complete 5 burpees and then tag before the next person can start working. *If you choose to do Jumping Pull Ups or Single skips, you must stick to that movement for the entire round. Workout 6: RX & Adjusted For time:

800m Run

1000m Row

400m Run

500m Row

*One partner runs, one partner rows. After completion, immediately into workout 7.... If you have any modification requirements please contact Jason before Saturday. The leaderboard will be updated throughout the day and can be found here: https://docs.google.com/spreadsheets/d/1AYmVGLOAQ0UANJ-QGc0kfZdzWJdtnIRmE8xTXSaL9aQ/edit?usp=sharing

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