"Combat vs. Cooperation"

Equip: Partner, your own Bar (c: 135/95, p: 115/75, m: 95/65, f: 65/35) + shared: KB (c: 70/53, p: 53/35, f: 35/18), Box (20”), Pull-Up Bar, HSPU Station

WARM-UP:

*Active Stretch

*400m Run (+ 10 Burpee and 20 Walking Lunge at 200m turn-around)

*5 ea. w/ light bar: Squat Clean, Push Jerk, OHS, OH Lunge, Hang Power Snatch

Cooperation 1:

15 Min AMRAP - 

*divide reps in any manner; 1 works at a time; ea. person must complete 5 reps of ea. movement every time*

15 Hang Power Snatch (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

15 HSPU

15 Pull-Up

SCORE = # Completed Reps as Team

~2-3 min. rest/ set-up~

Combat 1: “Death by Squat Clean + Bar-Facing Burpee”

Min. 1: 1 Squat Clean (c: 135/95, p: 115/75, m: 95/65, f: 65/35) + 1 Bar-Facing Burpee

Min. 2: 2 Squat Clean + 2 B-F Burpee

Min. 3: 3 Squat Clean + 3 B-F Burpee

…Etc. Increase reps of each movement by 1 rep each minute UNTIL one partner fails to complete the assigned reps within the minute.  The team is out as soon as the first person fails.

SCORE = # Reps (of last successful round by both partners) Completed as Team

~2-3 min. rest/ set-up~

Cooperation 2:

15 Min AMRAP -

*divide reps in any manner; 1 works at a time; ea. person must complete 5 reps of ea. movement every time*

15 KB Thruster (c: 70/53, p: 53/35, f: 35/26)

15 alt KB Clean

15 alt KB Goblet Step-Up (20”)

SCORE = # Completed Reps as Team

~2-3 min. rest/ set-up~

Combat 2: “Death by OHS + OH Lunge”

Min. 1: 1 OHS + 1e OH Lunge (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

Min. 2: 2 OHS + 2e OH Lunge

…Etc. Same rules as Combat 1.

SCORE = # Reps (of last successful round by both partners) Completed as Team

~2-3 min. rest/ set-up~

Cooperation 3:

15 Min AMRAP -

*divide reps in any manner; 1 works at a time; ea. person must complete 5 reps of ea. movement every time*

15 Back Squat (c: 135/95, p: 115/75, p: 95/65, f: 65/35)

15 Deck Squat-Lateral Bar Hop

15 Pendlay Row (c: 135/95, p: 115/75, p: 95/65, f: 65/35)

SCORE = # Completed Reps as Team

~2-3 min. rest/ set-up~

Combat 3: “Death by Barbell Burpee”

Min. 1: 1 Barbell Burpee (c: 135/95, p: 115/75, p: 95/65, f: 65/35)

Min. 2: 2 Barbell Burpee

…Etc. Same rules as Combat 1.
(Barbell Burpee = On-the-Bar Push-Up + Hop In + Power Clean + Push Jerk)

SCORE = # Reps (of last successful round by both partners) Completed as Team

GRAND TOTAL SCORE = Sum of Completed Team Reps over all 6 “Combat/ Cooperation” sets

Score Chart for Combats 1 and 2:

*1 Round = 4 reps

*2 Rounds = 12 reps

*3 Rounds  = 24 reps

*4 Rounds = 40 reps

*5 Rounds = 60 reps

*6 Rounds = 84 reps

*7 Rounds = 112 reps

Score Chart for Combat 3:

*1 Round = 2 reps

*2 Rounds = 6 reps

*3 Rounds  = 12 reps

*4 Rounds = 20 reps

*5 Rounds = 30 reps

*6 Rounds = 42 reps

*7 Rounds = 56 reps

Score Chart for Cooperation Sets:

*1 Round = 45 reps

*2 Rounds = 90 reps

*3 Rounds = 135 reps

*4 Rounds = 180 reps

*5 Rounds = 225 reps

*6 Rounds = 270 reps