Co-Ed Team

Duel: Co-Ed Team

Round 1 

3:00 Min AMRAP

Row for Calories 

1 Min rest

Round 2 

3:00 Min AMRAP

3 Rope Climbs 9 Thrusters 95/65

3 Rope Climbs 12 Thrusters

3 Rope Climbs 15 Thrusters

1 Min rest

Round Three

3:00 Min AMRAP

30-20-10

Overhead Squats 95/65

Pull-ups

Video Standards

• Each athlete must film and submit their workout
• A clock must be visible in the background of the video
• At the beginning of the video, athletes must state their name and the workout they are performing 
• Athlete and all necessary equipment must remain in the video frame
• A camera operator must show the screen of the rower at the beginning and end of the first round

Rope Climb

• Athlete must ascend the rope to touch the required 15' height. Jumping to begin is permitted. Athlete must come down in a control manner

Thrusters

• The barbell moves from the bottom of a front squat to full lock out overhead.
• The bar starts on the ground. No racks allowed. The hip crease must pass below the knees.
• A full squat clean into the thruster is allowed if the bar is on the ground.
• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Over head squat

• The Over head squat begins with the barbell fully extended overhead
• In a controlled manner an athlete must squat to the depth where the crease of the hip breaks parallel below the knee
• The rep is complete when the athlete stands tall from the bottom of the squat with arms fully extended and locked out at the top
• The first rep may be completed as a squat snatch

Pull Ups

• The arms must be fully extended at the bottom. At the top, the chin must clearly rise above the bar. Athletes must begin the rep in the bottom position.
• Butterfly, kipping, and strict pull-ups are all permitted

MEN'S MASTERS

9 min time cap

10 Dball over the shoulder 100#

9-7-5

Burpee box jump overs 30”

T2B

Bar Muscle Ups

135# power cleans

10 D-ball over the shoulder

Video Standards

• Each athlete must film and submit their workout via WOODPROOF App
• At the beginning of the video, athletes must state their name and the workout they are performing 
• Athlete must video their weight on the scale. Do this by first placing a 20# dumbbell on the scale to show the correct calibration, then in the continuing unedited shot athlete will step on the scale and show their weight
• Athlete and all necessary equipment must remain in the video frame

Men's heavyweight

Duel: (for total reps)

Round 1: 1 min AMRAP

1 Dead lift 365#

2 Thrusters 185#

3 Pistols each leg alternating 

1 min rest

Round 2: 2 min AMRAP

2 Dead lifts 365#

3 Hang Power Cleans 185#

4 Pistols each leg alternating 

1 min rest

Round 3: 3 Min AMRAP

3 Dead lifts 365#

4 Shoulder to overhead 185#

5 Pistols each leg alternating 

Video Standards

• Each athlete must film and submit their workout via WODPROOF app
• At the beginning of the video, athletes must state their name and the workout they are performing 
• Athlete must video their weight on the scale. Do this by first placing a 20# dumbbell on the scale to show the correct calibration, then in the continuing unedited shot athlete will step on the scale and show their weight
• Athlete and all necessary equipment must remain in the video frame

Deadlift

• The barbell begins on the ground and must touch the ground between each rep.
• The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar and hips fully extended
• The athlete’s hands must be outside their knees.

Thrusters

• The barbell moves from the bottom of a front squat to full lock out overhead.
• The bar starts on the ground. No racks allowed. The hip crease must pass below the knees.
• A full squat clean into the thruster is allowed if the bar is on the ground.
• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Pistols

• The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg.
• The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed.

Hang Power Cleans

• The barbell must travel from hang (anywhere between the knees and the hips)
• The athlete must receive the barbell in a power position, with the crease of the hip above the top of the knee.
• Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.

Shoulder to Overhead

• The bar must travel from the shoulders to a locked out overhead position with knees and hips fully extended and feet in line.
• This can be a shoulder press, push press, push jerk or split jerk.

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Scaled Option

Duel: (for total reps)

Round 1: 1 min AMRAP

1 Dead lift 275#

2 Thrusters 135#

3 Burpee Squats

1 min rest

Round 2: 2 min AMRAP

2 Dead lifts 275#

3 Hang Power Cleans 135#

4 Burpee squats

1 min rest

Round 3: 3 Min AMRAP

3 Dead lifts 275#

4 Shoulder to overhead 135#

5 Burpee squats 

Men's lightweight

Duel: (for time with a 9 minute time cap)

Round 1

3 Legless rope climbs 15'

6 Strict hand stand push-ups

9 Squat Cleans 205#

1 minute rest

Round 2

2 Legless rope climbs 15'

4 Strict hand stand push-ups

6 squat cleans 205#

1 minute rest

Round 3

1 Legless rope climbs 15'

2 Strict hand stand push-ups

3 squat cleans 205#

Video Standards

• Each athlete must film and submit their workout via the WODPROOF APP
• A clock must be visible in the background of the video
• At the beginning of the video, athletes must state their name and the workout they are performing 
• Athlete must video their weight on the scale. Do this by first placing a 20# dumbbell on the scale to show the correct calibration, then in the continuing unedited shot athlete will step on the scale and show their weight
• Athlete and all necessary equipment must remain in the video frame

Legless Rope Climb

• Athlete must ascend the rope to touch the 15 foot mark on the rope.
• Jumping to begin is permitted. The athlete may not use their feet, thighs or any other part of their body except hands for support or assistance in any way until they have successfully made clear contact with the mark on the rope.
• After the athlete has made clear contact and the judge has counted a successful repetition, the athlete can “hook” or do whatever they need to support their descent.

Strict HSPU

• Prior to starting a box that is 36" wide and and 24" deep must be marked on the floor
• Every Repetition of the handstand push-up begins and ends at the top of a handstand with arms fully locked out, only the heels in contact with the wall, hips open, and the body in line with the arms. The feet must remain inside the width of the hands throughout the repetition.
• At the bottom, the athletes head must make contact with the ground or target. the rep is complete with the athletes arms are fully extended at the top
• Athletes may not kip during this movement

Squat Cleans

• The barbell goes from the ground to the front rack position with the athlete passing through a full squat position while the barbell is racked on the shoulders.
• The full squat position is achieved when the crease of the hips passes below the top of the knees.
• The lift is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell in the front rack position.
• Only the feet may touch the ground during the lift

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Scaled Option

Duel: (for time with a 9 minute time cap)

Round 1

3 rope climbs 15'

6 hand stand push-ups

9 Squat Cleans 135#

1 minute rest

Round 2

2 rope climbs 15'

4 hand stand push-ups

6 squat cleans 135#

1 minute rest

Round 3

1 rope climbs 15'

2 hand stand push-ups

3 squat cleans 135#

Men's Masters

Duel: For total reps

Round 1: 1 min AMRAP 

1 burpee 1 rope climb 

:30 rest 

Round 2: 1 min AMRAP

1 burpee 1 ground to over head 185#

 :30 rest

Round 3: 1 min AMRAP

1 burpee 1 deficit HSPU (6”)

 :30 rest

Round 4: 1 min AMRAP

1 burpee + 1 Dball over the shoulder 150#

Video Standards

• Each athlete must film and submit their workout
• A clock must be visible in the background of the video
• At the beginning of the video, athletes must state their name and the workout they are performing 
• Athlete and all necessary equipment must remain in the video frame

Burpee to Rope Climb

• The athlete’s chest must make contact with the ground before the athlete can jump back up to start the rope climb
• Athlete must ascend the rope to touch the required height. Jumping to begin is permitted. Athlete must come down in a control manner

Burpees

• The athlete’s chest must make contact with the ground before the athlete can jump back up to the starting position.
• Athlete must jump and touch hands over head at top of burpee, reaching full extension of hips.
• Feet need to visibly leave the ground at the time of full hip extension during the jump.

Ground to Overhead

• A muscle clean, power clean, squat clean and split clean are all permitted.
• A shoulder press, push press, push jerk or split jerk may be used, as long as in the finish position the elbow, shoulder, hips and knees fully extended, and the bar finishes directly over the mid-foot with the feet together.

Deficit HSPU

• The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed on top of 45# plates and all fingers on top of the plate.
• The plates and the AbMat between must remain in contact with the wall and the plates must remain in contact with the AbMat.
• At the bottom of each rep, the head touches the AbMat. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the plates.
• Kipping is allowed.

Burpee Dumbbell Power Cleans

• Athletes begin in a standing position holding a 50# dumbbell in each hand
• At the beginning of the movement the athlete will drop into a burpee with while holding the dumbbell and touch their chest and thighs to the ground
• Once the athletes chest touches the ground they will return to a standing position bringing the dumbbells to the shoulders in one motion
• One head of the dumbbell on each side should touch the shoulders

Men's middleweight

Duel: (For time with a 7 minute time cap)

6-7-8 

Squat snatch 155#

ring muscle-ups

thrusters 155#

Bar Muscle-ups

Video Standards

• Each athlete must film and submit their workout via WODPROOF app
• At the beginning of the video, athletes must state their name and the workout they are performing 
• Athlete must video their weight on the scale. Do this by first placing a 20# dumbbell on the scale to show the correct calibration, then in the continuing unedited shot athlete will step on the scale and show their weight
• Athlete and all necessary equipment must remain in the video frame

Squat Snatch

• The barbell begins on the ground. The barbell must be received in the overhead squat position.
• The lift is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders

Ring Muscle Ups

• The athlete must begin with or pass through a hang below the rings, with the arms fully extended and the feet off the ground.
• The heels may not rise above the height of the rings during the kip
• The elbows must be fully locked out while in the support position aboe the rings. Kipping the muscle-up is permitted.

Thrusters

• The barbell moves from the bottom of a front squat to full lock out overhead.
• The bar starts on the ground. No racks allowed. The hip crease must pass below the knees.
• A full squat clean into the thruster is allowed if the bar is on the ground.
• In one fluid motion the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Bar Muscle Ups

• The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.
• At the top, the elbows must be fully locked while the athlete is in the support position above the bar. Athletes must pass through some portion of a dip-to-lockout over the bar.
• Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms.
• Removing the hands and resting while on the top of the bar is not allowed

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Scaled Option

Duel: (For time with a 7 minute time cap)

6-7-8 

Squat snatch 115#

Bar muscle-ups

thrusters 115#

Bar Muscle-ups

Mens super heavy

3 Rounds For Time (9 Minute time cap)

1 Deadlift (455/320 lb)

2 Muscle-Ups

3 Squat Cleans (250/175 lb)

4 Handstand Push Ups

Men's welterweight

Duels: (For time with a 9 minute time cap)

7 Power Cleans 185#

10 Front Rack Lunges 185#

7 Bar Muscle-ups

10 Front Rack Lunges 185#

14 Pistols

20 HSPU

14 Chest to Bar Pull-ups

20 HSPU

14 Pistols

10 Front Rack Lunges 185#

7 Bar Muscle-ups

10 Front Rack Lunges 185#

7 Power Cleans 185#

Video Standards

• Each athlete must film and submit their workout via the WODPROOF app
• At the beginning of the video, athletes must state their name and the workout they are performing 
• Athlete must video their weight on the scale. Do this by first placing a 20# dumbbell on the scale to show the correct calibration, then in the continuing unedited shot athlete will step on the scale and show their weight
• Athlete and all necessary equipment must remain in the video frame

Power Cleans

• The barbell begins on the ground. Touch and go is permitted. No bouncing
• The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar

Front Rack Lunges

• Each front rack stationary forward lunge begins with the barbell on the floor and must be cleaned (any variation) into the top of a stable front rack position.
• The lunge starting position has the feet in line under fully open/extended hips, with the barbell in a stable front rack; an athlete may use either leg to step forward and their other/back knee must make contact with the floor before returning the forward leg to the aforementioned starting position.
• Alternate legs with 5 on each side

Bar Muscle Ups

• The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.
• At the top, the elbows must be fully locked while the athlete is in the support position above the bar. Athletes must pass through some portion of a dip-to-lockout over the bar.
• Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms.
• Removing the hands and resting while on the top of the bar is not allowed

Pistols

• The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg.
• The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed.

Handstand Walks

• The handstand walk area must be divided into 5-ft. segments visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-foot walk in one direction and a 25-foot walk back. Walking more than 25 feet in one direction without turning around is not allowed.

Chest to Bar Pull Ups

• The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. Athletes must begin the rep in the bottom position.

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Duels: (For time with a 9 minute time cap)

7 Power Cleans 135#

10 Front Rack Lunges 135#

7 Bar Muscle-ups

10 Front Rack Lunges 135#

30 Air squats

10 HSPU

14 Chest to Bar Pull-ups

10 HSPU

30 Air squats

10 Front Rack Lunges 135#

7 Bar Muscle-ups

10 Front Rack Lunges 135#

7 Power Cleans 135#

Womens Flyweight

Duel: (For time with a 9 min time cap)

21-15-9

Power Clean 95#

Strict HSPU

Unbroken Double-Unders

Video Standards

• Each athlete must film and submit their workout
• A clock must be visible in the background of the video
• At the beginning of the video, athletes must state their name and the workout they are performing 
• Athlete must video their weight on the scale. Do this by first placing a 20# dumbbell on the scale to show the correct calibration, then in the continuing unedited shot athlete will step on the scale and show their weight
• Athlete and all necessary equipment must remain in the video frame

Power Cleans

• The barbell begins on the ground. Touch and go is permitted. No bouncing
• The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar

Strict HSPU

• Prior to starting a box that is 36" wide and and 24" deep must be marked on the floor
• Every Repetition of the handstand push-up begins and ends at the top of a handstand with arms fully locked out, only the heels in contact with the wall, hips open, and the body in line with the arms. The feet must remain inside the width of the hands throughout the repetition.
• At the bottom, the athletes head must make contact with the ground or target. the rep is complete with the athletes arms are fully extended at the top
• Athletes may not kip during this movement

Unbroken Double-Unders

• Rope must pass under athlete twice on one jump to be a valid rep
• The rope must spin forward for the rep to count
• The appropriate reps for each set must be completed unbroken in order to move the next round

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Scaled Options:

Power Clean - 65# barbell

HSPU

Double-Unders

women's heavyweight

Duel: (For time with a 9 minute time cap)

15 Ring muscle ups

15 power snatches 125#

15 Handstand Push-ups 

15 Deadlifts 225#

15 Over The Box Jumps 20"

Video Standards

• Each athlete must film and submit their workout
• A clock must be visible in the background of the video
• At the beginning of the video, athletes must state their name and the workout they are performing 
• Athlete must video their weight on the scale. Do this by first placing a 20# dumbbell on the scale to show the correct calibration, then in the continuing unedited shot athlete will step on the scale and show their weight
• Athlete and all necessary equipment must remain in the video frame

Ring Muscle Ups

• The athlete must begin with or pass through a hang below the rings, with the arms fully extended and the feet off the ground.
• The heels may not rise above the height of the rings during the kip
• The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is permitted.

Power Snatch

• The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders.
• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Handstand Push Ups

• With an abmat and a 25# plate on both sides of the place the movement begins at the top of a handstand with the arms fully locked out, the heels on the wall.
• At the bottom of each rep, the head touches the abmat . At the top of each rep, the arms return to fully locked out with the heels on the wall. Kipping is allowed.

Deadlifts

• Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. 

Box Jump Overs

• If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot take off and landing.
• Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
• If jumping on the box, hips do not need to extend, both feet need to leave the ground at the same time before landing on the box
• stepping off the box in this case is allowed

Women's Lightweight

Duel: (For time with a 9 minute time cap)

20 box jump overs 24"

15 Shoulder to overhead 125#

10 Dumbbell ground to shoulder 50# each arm

5 Rope climbs 15 feet

10 Dumbbell ground to shoulder 50# each arm

15 Shoulder to overhead 

20 Box Jump Overs

Video Standards

• Each athlete must film and submit their workout
• A clock must be visible in the background of the video
• At the beginning of the video, athletes must state their name and the workout they are performing
• Athlete must video their weight on the scale. Do this by first placing a 20# dumbbell on the scale to show the correct calibration, then in the continuing unedited shot athlete will step on the scale and show their weight
• Athlete and all necessary equipment must remain in the video frame

Box Jump Overs

• If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot take off and landing.
• Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
• If jumping on the box, hips do not need to extend, both feet need to leave the ground at the same time before landing on the box
• stepping off the box in this case is allowed

Shoulder to Overhead

• The bar must travel from the shoulders to a locked out overhead position with knees and hips fully extended and feet in line
• This can be a shoulder press, push press, push jerk or split jerk

Dumbbell Power Cleans

• For the Clean, the dumbbells begin on the ground, outside the athletes feed. Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between repetitions. No bouncing 
• A muscle clean, power clean, squat clean or split clean may be used, as long as the dumbbells come up to the shoulders in one motion, the hips and knees are fully extended, and the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the center of the athlete’s body.

Rope Climbs

• Athlete must ascend the rope to touch the 15' foot required height. Jumping to begin is permitted. Athlete must come down in a control manner

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Scaled workout

Duel: (For time with a 9 minute time cap)

20 box jump overs 24"

15 Shoulder to overhead 95#

10 Dumbbell ground to shoulder 35# each arm

5 Rope climbs 15 feet

10 Dumbbell ground to shoulder 35# each arm

15 Shoulder to overhead 

20 Box Jump Overs

Women's masters

5:00 AMRAP

1 rope climb + 1 Muscle Up

1 RP + 2 MU + 3 Deadlifts 185#

1 RP + 2 MU + 3 DL + 4 Strict Hand Stand Push-ups

1 RP + 2 MU + 3 DL + 4 SHSPU + 5 Burpees

Then

Max Reps: Dball over the shoulder 100#

Video Standards

• Each athlete must film and submit their workout
• A clock must be visible in the background of the video
• At the beginning of the video, athletes must state their name and the workout they are performing 
• Athlete and all necessary equipment must remain in the video frame

Rope Climb

• Athlete must ascend the rope to touch the required height. Jumping to begin is permitted. Athlete must come down in a control manner

Ring Muscle Ups

• The athlete must begin with or pass through a hang below the rings, with the arms fully extended and the feet off the ground.
• The heels may not rise above the height of the rings during the kip
• The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is permitted.

Deadlift

• The barbell begins on the ground and must touch the ground between each rep.
• The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar and hips fully extended
• The athlete’s hands must be outside their knees.

Strict Handstand Pushups

• The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall.
• At the bottom of each rep, the head touches the abmat. At the top of each rep, the arms return to fully locked out with the heels on the wall
• Kipping is not allowed

Burpees

• The athlete’s chest must make contact with the ground before the athlete can jump back up to the starting position.
• Athlete must jump and touch hands over head at top of burpee, reaching full extension of hips.
• Feet need to visibly leave the ground at the time of full hip extension during the jump.

Dumbbell Power Cleans

• For the Clean, the dumbbells begin on the ground, outside the athletes feet. Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between repetitions. No bouncing 

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Scaled Option

5:00 AMRAP

1 rope climb + 1 Pull Up

1 RP + 2 PU + 3 Deadlifts 135#

1 RP + 2 PU + 3 DL + 4 Hand Stand Push-ups

1 RP + 2 PU + 3 DL + 4 HSPU + 5 Burpees

Then

Max Reps: Dumbbell Cleans 50# each arm

Women's middleweight

Duel: (for time with a 9:00 minute time cap)

Round 1

9 Burpee ring muscle-ups

1 Cluster Ladder 135# - 125# - 115#

1 Pistol each leg then box jump over 9 times

1 Snatch Ladder 115# - 125# - 135# (power or squat)

Round 2

6 Burpee ring muscle-ups

1 Cluster Ladder 135# - 125# - 115#

1 Pistol each leg then box jump over 6 times

1 Snatch Ladder 115# - 125# - 135# (power or squat)

Round 3

3 Burpee ring muscle-ups

1 Cluster Ladder 135# - 125# - 115#

1 Pistol each leg then box jump over 3 times

1 Snatch Ladder 115# - 125# - 135# (power or squat)

Video Standards

• Each athlete must film and submit their workout
• A clock must be visible in the background of the video
• At the beginning of the video, athletes must state their name and the workout they are performing 
• Athlete must video their weight on the scale. Do this by first placing a 20# dumbbell on the scale to show the correct calibration, then in the continuing unedited shot athlete will step on the scale and show their weight
• Athlete and all necessary equipment must remain in the video frame

Burpee Ring Muscle Ups

• The athlete’s chest and thighs must make contact with the ground before the athlete can jump back up to move on to the ring muscle ups
• The athlete must begin with, or pass through, a hang below the rings with arms fully extended and the feet off the ground.
• Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the rings during the kip.
• At the top, the elbows must be fully locked while the athlete is in the support position above the rings. Athletes must pass through some portion of a dip-to-lockout over the rings.

Cluster Ladder

• A combination of a clean or power clean combine with a thruster
• Each movement starts with a barbell on the floor and the lifter’s knees faced forward comfortably.
• Pull the barbell up to the hips and immediately thrust the barbell upwards so it lands comfortable in your hands directly underneath your chin.
• As the barbell settles at shoulder height, still underneath the chin, proceed with a front squat.
• Athletes hip crest must dip below parallel from the knees
• In one fluid motion an athlete must stand from the bottom of the squat and press the weight above your head without pausing until the weight is locked out overhead.
• The rep begins when the athlete is in the bottom of the squat and ends when the weight is fulling extended overhead

Pistols

• The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg.
• The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed.
• An athlete must show control during the entire movement.

Box Jump Overs

• If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot take off and landing.
• Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
• If jumping on the box, hips do not need to extend, both feet need to leave the ground at the same time before landing on the box
• stepping off the box in this case is allowed

Snatch

• The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders.
• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
• Power snatch or squat snatch is permitted