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BUTTERFLY EFFECT ONLINE - WEEK 3

JULY 18TH THROUGH TO JULY 24TH

Download Event Information Below

EVENT 3 – KILLING TIME

FOR TIME (WITH A 22 MINUTE TIME CAP)

ADVANCED

Buy In: 50 Sync Burpees

Then Split Reps as Required:

  • 80 Thrusters @ 35kg (bar cannot touch the ground)
  • 70 Box Jump Overs 20” 
  • 60 Toes To Bar
  • 40 Power Snatch @ 35kg (bar cannot REST on the ground – reps must be touch and go)
  • 30 Overhead Squats @ 35kg (bar cannot touch the ground)
  • 20 Bar Muscle Ups

* IF THE BAR IS PUT DOWN IN THE MIDDLE OF THE THRUSTER, SNATCH OR OVERHEAD SQUAT, OR DURING THE TRANSITION FROM SNATCH TO THE OVERHEAD SQUAT, STOP AND PERFORM 3 SYNC BURPEES.  THESE DO NOT COUNT TOWARDS YOUR SCORE.

INTERMEDIATE

Buy In: 50 Sync Burpees

Then Split Reps as Required:

  • 80 Thrusters @ 30kg (bar cannot touch the ground)
  • 70 Box Jump Overs 20” 
  • 60 Toes To Bar
  • 40 Power Snatch @ 30kg (bar cannot REST on the ground – reps must be touch and go)
  • 30 Overhead Squats @ 30kg (bar cannot touch the ground)
  • 20 Chest to Bar

* IF THE BAR IS PUT DOWN IN THE MIDDLE OF THE THRUSTER, SNATCH OR OVERHEAD SQUAT, OR DURING THE TRANSITION FROM SNATCH TO THE OVERHEAD SQUAT, STOP AND PERFORM 3 SYNC BURPEES.  THESE DO NOT COUNT TOWARDS YOUR SCORE.

MASTERS

Buy In: 50 Sync Burpees

Then Split Reps as Required:

  • 80 Thrusters @ 30kg (bar cannot touch the ground)
  • 70 Box Jump Overs 20” (step up is permitted)
  • 60 Toes To Bar
  • 40 Power Snatch @ 30kg (bar cannot REST on the ground – reps must be touch and go)
  • 30 Overhead Squats @ 30kg (bar cannot touch the ground)
  • 20 Chest to Bar

* IF THE BAR IS PUT DOWN IN THE MIDDLE OF THE THRUSTER, SNATCH OR OVERHEAD SQUAT, OR DURING THE TRANSITION FROM SNATCH TO THE OVERHEAD SQUAT, STOP AND PERFORM 3 SYNC BURPEES.  THESE DO NOT COUNT TOWARDS YOUR SCORE.

(Masters may substitute toes to bar with 3 x knee raises if required – i.e. 3 knee raises = 1 rep)
(Masters may substitute overhead squats with 2 x front squats if required – i.e. 2 front squats = 1 rep)
(Masters may substitute chest to bar with 2 x jumping chest to bar if required – i.e. 2 jumping chest to bar = 1 rep)

BEGINNERS

Buy In: 40 Sync Burpees

Then Split Reps as Required:

  • 80 Thrusters @ 15KG        (bar cannot touch the ground)
  • 70 Box Jump Overs 20”     (can step up)
  • 60 Knee Raises
  • 40 Kettlebell Swings 16KG
  • 30 Front Squats @ 15KG   (bar cannot touch the ground)
  • 20 Power Snatch @ 15KG (bar to start from below the knees and cannot touch the ground)

* IF THE BAR IS PUT DOWN IN THE MIDDLE OF THE THRUSTER, FRONT SQUAT OR SNATCH, OR DURING THE TRANSITION FROM THE FRONT SQUAT TO POWER SNATCH, STOP AND PERFORM 3 SYNC BURPEES.  THESE DO NOT COUNT TOWARDS YOUR SCORE.

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