15 - 35 minutes

20 min AMRAP

Row Calories (1 Athlete)
12 Synchro single dumbbell snatch 17.5/10kg (Male/Female Pair)
6 Synchro single dumbbell thruster 17.5/10kg (Male/Female Pair)

E5MOM all 4 athletes must perform 10 synchro down ups.

Score = Row calories + Dumbbell movement reps

Workout Flow & Rules

Each team will have one Concept 2 rowing machine, one 17.5kg dumbbell (male) and one 10kg dumbbell (female).
AMRAP = As Many Reps As Possible.
E5MOM = Every 5 Minutes On The Minute.
The rowing machine must be set to a 20 minute countdown workout.
On go one athlete will begin rowing while a male/female pair will begin working on the synchro dumbbell movements. One athlete will be resting. Male athletes must use the 17.5kg dumbbell and female athletes must use the 10kg dumbbell.
Teams will have 20 minutes to accumulate as many calories as possible on the rowing machine, they can swap the athlete rowing at any point.
At the same time that an athlete is rowing a male/female pair will be completing as many reps as possible of 12 synchro dumbell snatch followed by 6 synchro dumbbell thrusters. Teams can also swap the working athletes on the dumbells at any point they wish however they must be a male/female pair.
Every 5 minutes on the minute as indicated by the head judge the team must stop rowing and the dumbbell movements and all four athletes must complete 10 synchro down ups. During the 20 minute AMRAP this will be at the 5, 10 and 15 minute mark.
When the team has completed the 10 synchro down ups they will continue with the row and the synchro dumbell movements at the movement and rep at which they stopped before the 10 synchro down ups.
The teams score will be the total rower calories + the total number of dumbbell reps at the end of the 20 minutes. The synchro down up reps do not count towards the teams score.
Teams will have 5 minutes transition time at the end of this workout before the Skill Workout begins at the 40 minute mark.

Movement Standards

Synchro dumbbell snatch - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must use one arm and snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. The athletes free arm must not be used to brace against any part of their body. Athletes can perform multiple reps on the same arm or alternate arms. Only one head of the dumbbell needs to contact the floor on each rep.

Synchro dumbbell thrusters - Must be performed by a male/female pair. Male athletes must use the 17.5kg dumbbell and female athletes the 10kg dumbbell. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and press the dumbbell to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes may squat clean the first rep. Athletes can swap arms as required but must only use one arm when performing the thruster.

Synchro down ups - Must be performed by all four athletes at the 5, 10 and 15 minute mark during the AMRAP. Athletes chest and hips must make contact with the floor, this is the point of synchro. Athletes can then step or jump up and must stand tall with legs straight, hips open and chest up. Jumping is not required in the standing position.