The CNP Southwest Regionals Live Finals 2024

For Time

50-40-30-20-10 Cal Row
08-08-08-08-08 50' burpee Shuttle run
20-40-60-80-100 DU

Rx - as written

Int - DU's 5-10-15-20-25

Scaled - Single Skips 20-40-60-80-100

FLOW
The athlete will start on the starting mat. 3,2,1 go - The athlete will advance to the rower and begin their calories. Once the required number of calories has been achieved, they will start their shuttle runs. Once the shuttles are complete, they will move to complete their double unders.
This flow of row, shuttle run and skip will be repeated until all rounds and repetitions are completed.
The workout will finish upon completion of the last skip and the athlete has returned to their starting mat
 

Double Under

This is a standard double under in which the rope passes twice for each jump.Only successful jumps are counted, not just attempts.
 
Rower

The monitor on the rower must be set to zero calories at the beginning of each row.
Judge will reset your monitor each round
The athlete must be seated on the rower with feet in the footrest before rowing can commence! Athlete cannot grab handle until time starts. You do not have to have your feet strapped in.
You may not release the handles or leave the seat until your calorie target for each round has been achieved.
 
Burpee Shuttle run

Each run begins with both feet clearly behind the first line.
Athletes will run 25' to the second line, both feet have to clearly cross the line and athletes must tap the floor before turning and heading back to the startline. There and back equals one rep.
For the down up to count, they must be facing the line they have just passed, and with their whole body, including their head behind the line, place their hips and chest simultaneously on the ground (as per a down up/burpee), before returning to their feet, how they see fit. There is no requirement to stand tall or extend the hips at the top before making off for the next run.
Other than the start of the 8 shuttles, and the final crossing of the line upon 8 shuttles being completed, a down up must be completed each time the athlete passes the 'start' line where their judge is located.

Cash in - 1000m row (split - how you like)
 
Into
 
5 rounds
 
80 double unders (split how you like)
 
8 x 50ft shuttle runs (synchro)
 
into
 
Cash-out - 1000m row (split how you like)
 
 
SCALING

Intermediate:
1000m Row
5x
50 DUs
8 Shuttle runs
+
1000m Row

Scaled:
800m Row
5x
80 Single unders
8 Shuttle runs
+
800m Row

Pairs will start on their start mat. On go partner one will move to the rower. Only one person may be working on the rower at any one time. Partners may switch whenever they would like until the work is complete. Must tag to switch

Once the row has been completed both athletes will move to the DUs. Again one athlete working at a time. The non working athlete must remain behind the line and a tag must take place each time the athletes wish to switch.

Once the DUs have been complete both athletes leave their DU rope and move to the shuttle runs completing the work together.

The athletes will continuing working through 5 rounds of double under and shuttle runs until work is complete. They will then return to the rower and complete the buy out. Time stops when both athletes move to the finish mat.
 
STANDARDS:

ROW: Monitor on the rower must read zero at the start of each row. For the first row the athletes will start OFF of the rower. Athletes may alternate as they wish until the rower reads 1000m. One athlete must remain on the rower until the screen reads 1000m they must not get off early. When switching between partners the first person must get off of the row, return to the start mat and tag their partner.

DOUBLE UNDERS: The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts

SHUTTLE RUN: Rep starts with both feet of both athletes behind the starting line. 1 Rep is out 25ft and back 25ft. Both athletes feet must be clearly over the line at each end and a touch on the floor over the line is required. Synchronisation is only required at the starting line not at the other end of the room.

SINGLE UNDERS: The rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts

For time:12 min cap
50/40 cal ski (split how you like)
 
40 burpee box jump over (24/20”) (split how you like)
 
30 synchro CTB
 
20 sandbag cleans (split how you like) @70/50kg
 
10 Burpee Bar MU (Alternating)
 
 
Intermediate: (Time cap = 12mins)
50/40 cal Ski
40 Burpee box jump over
30 Pull ups (split)
20 Sandbag cleans (50/30kg)
10 Bar MU (split how you like)

Scaled: (Time cap = 12mins)
50/40 cal Ski
40 Burpee Box get over (split)
30 DB Clean & jerk - (2x 15/10kg) split
20 Synchro burpee to target
10 Pull ups

RX/INT - Pairs will begin on start mats. On 3, 2, 1 go athletes move to the ski erg and complete the required calories switching as needed between the pair. One athlete must remain on the ski erg stand until the monitor displays the correct calories. The other team member can be waiting by the box, standing tall ready to being the BBJO's but may not begin until signalled by the judge. BBJO's can be split as required

Once all BBJO reps have been completed both members will move to the pull up bar to complete required CTB/pull ups reps. One team member may be waiting underneath the bar but cannot jump up onto the bar until they are joined under the bar by the second member.

Once all CTB/pull up reps are completed the pair move to the Sandbag spliting work as needed. The non working athlete must remain UNDERNEATH the pull up bar.

After the sandbag cleans have been completed athletes may move to the pull up bar. Reps cannot start until both athletes are standing TALL under the pull up bar.

Once all reps are completed pairs must move to the finish mat for time to be stopped.

Scaled athletes: Pairs will begin on start mats. On 3, 2, 1 go athletes move to the ski erg and complete the required calories switching as needed between the pair. One athlete must remain on the ski erg stand holding the handles until the monitor displays the correct calories. The other team member can be waiting by the box, standing tall ready to being the BBJO's but may not begin until signalled by the judge. BBJO's can be split as required
Once completed one athlete will move to the DB while the other waits at the box. Athlete 1 completes all 15 DB C&J's before moving to the pull up bar 'unlocking' their partner to move to the DB and complete all of their 15 DB C&J's . Once both athletes have completed C&J's they can begin their synchro burpees underneath the pull up bar. Both athletes must start standing tall on the first rep. Your partner cannot be waiting for you on the floor. When all burpee reps are completed athlete 1 can being pull ups and work can be split however desired. Once all reps are completed pairs must move to the finish mat for time to be stopped.

STANDARDS:
 
SKI ERG : Monitor on the ski must read zero at the start of the ski. Athletes may switch as they like during the calories. Athletes must PASS the handles to their partner and not let the handles go. One athlete must remain on the floor stand of the ski erg until the monitor reads 50/40 calories

BURPEE BJO: The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, the chest and thighs must be on the floor with the feet and hands straddling an invisible line that disects the box. The athletes may not be at an angle or side on to the box. Athletes may step or jump in and out of the push-up position. A two-foot takeoff is always required and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. There is no requirement to stand tall while on top of the box. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. The athletes may switch in and out of the as much as they like. But the previous rep must be finished before the next rep is started. Athletes can NOT be waiting on the floor. No other part of the athletes body other than the feet can make contact with the box . Athletes cannot use their hands on knees for support. If a no rep is given at any point the full movement must be repeated

CHEST TO BAR: At the start of each rep, the arms must be fully extended, and the feet must be off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when all athletes clearly touch the bar with their body at or below the collarbone. Athletes must touch the bar at the same time. If some athletes reach the bar ahead of the others, they may wait at the top position for their teammates. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

PULL UPS This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground.
Feet must break the vertical plane if kipping/butterfly style used. Overhand, underhand, or mixed grip are all permitted.
The rep is credited when the chin breaks the horizontal plane of the bar.
 
SANDBAG CLEANS: The sandbag will begin on the floor. Athletes will bring the bag on top of one shoulder, before releasing the non-working arm, showing sandbag clearly on top of shoulder with knees and hips extended. Athlete can hold onto bag throughout but sandbag must make contact with the floor each rep

BURPEE BAR MUSCLE UP (alternating) Rep begins with the athlete standing. They must first perform a standard burpee with chest and thighs making contact with the floor in the bottom position. The athlete can jump or step up from the floor and then needs to go straight into a bar muscle up. Athlete must pass through or begin with a hang below the bar, with arms extended and feet off the ground. Athlete cannot glide kip, do pull-overs, or rolls to support. Athlete can kip the bar muscle-ups.
No part of Athlete foot can go higher than the lowest part of the bar. Athlete must move through at least a portion of a dip to reach the top of the rep. The rep is counted once arms are fully locked out and front of shoulders are over or in front of the bar. Only hands can touch the bar, no other part of the arm can. At the top of the rep, arms must be supporting your weight, no resting on the bar.

The athlete must return to the floor BEFORE athlete number 2 can start the next rep.
BAR MUSCLE UPS - Athlete must pass through or begin with a hang below the bar, with arms extended and feet off the ground. Athlete cannot glide kip, do pull-overs, or rolls to support. Athlete can kip the bar muscle-ups.
No part of Athlete foot can go over the lowest part of the bar. Athlete must move through at least a portion of a dip to reach the top of the rep. The rep is counted once arms are fully locked out and front of shoulders are over or in front of the bar. Only hands can touch the bar, no other part of the arm can. At the top of the rep, arms must be supporting your weight, no resting on the bar.

BURPEE BOX GET OVER The athlete starts with both feet on the ground on one side of the box. Athlete must be facing the box while touching their chest and thighs to the ground and finishes with the athlete going over the box. In the bottom position, the chest and thighs must be on the floor with the feet and hands straddling an invisible line that disects the box. The athletes may not be at an angle or side on to the box. Athletes may step or jump in and out of the push-up position

The athlete may step or jump onto the box and then return to the ground on the other side of the box. There is no requirment for a jump. Athletes may alternate whenever they like but the working athlete must be completely off of the box before their partner can begin their rep. No other part of the athletes body other than the feet can make contact with the box. Athletes cannot use their hands on knees for support

DB CLEAN & JERK The rep begins with both heads of both dumbells on the floor. The Athlete will move the DB's from the ground to the shoulder in one smooth motion. Power variations are allowed - squat clean is not. The Athlete will then take the DB from the shoulder to overhead - any variation allowed. The rep will be completed when the Athlete stands up with hips, knees at full extension with the DB overhead and both feet under the hips.

BURPEE TO TARGET (SYNCHRO) The synchronisation for the burpee is just in the bottom position of the rep. Athletes may step or jump in and out of the bottom position.
Both athletes must touch their chest and thighs to the ground at the same time before standing to jump and touch the pull up bar If an athlete reachs the bottom position ahead of their partner, they may wait on the ground for their teammate.

2 rounds for time (6 Min time cap)
 
25 Synchro TTB
 
50ft KB goblet lunge (1 person each round) @32/24kg
 
AMRAP Heavy STOH @70/50kg in remainder of 6 mins
 
1 min transition time
 
6 Min to find:
 
2 RM Snatch (TnG)
 
*Each athlete, working at the same time, Bar can only go up in load
 
 
 
SCALES

Intermediate:
15 Synchro TTB
KB Goblet lunge (24/16kg)
STOH (50/35)
2RM Snatch (as written)
 
Scaled:
30 Hanging knee raise (accumulated)
KB Goblet lunge (16/12kg)
STOH (40/25)
1RM Snatch (No need to bring down, no worry of no reps with barbell touch and going etc)

BEGIN ON START MAT On 3, 2 ,1 go both athletes will move to the pull up bar where they will complete the first set of synchro TTB.

Once complete one athlete will move to the KB to complete the goblet lunge (1 length out and back). The non working athlete will remain underneath the pull up bar. Once partner one has completed the lunge both athletes return to complete another 25 synchro TTB. Athlete 2 then moves to the KB to complete their length of KB goblet lunge (1 length out and back).
Once the second round of lunges is completed they will move to the barbell and complete as many shoulder to overhead in the remaining time. Both athletes must wait under the pull up bar until the lunge is complete before they move TOGETHER to the barbell.

Athletes may switch on the barbell as needed. The non working athlete must be OFF the platform before reps can be counted for the working athlete. If you are on the platform whilst partner is working reps will NOT count.

At the 6 min mark a horn will sound and you will rest for exactly 1 minute. Pairs can load barbell to starting weight for the 2RM snatch during this one minute rest. But athletes CANNOT lift until the end of the 1 min rest period
At the 7 minute mark athletes may begin lifting. Taking as many attempts as they like and switching whenever they like.
Athletes must clearly state weight on the barbell to their judge before they complete the lift.
The non working athlete must be OFF of the platform before an attempt can be made.

The barbell can only go UP in load. A missed lift may be reattempted but once an attempt has been made at a weight the bar may not be lowered in weight

 
STANDARDS:

SYNCHRO TTB - Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both athletes have both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar. Athletes cannot wedge their feet under the bar and wait for their partner!

GOBLET LUNGE / DB Lunge
Each length of the 25-foot distance will count as 1 rep.
Each lunge begins with the KB /DB held in both hands at chest, feet together, hips and legs extended with the athlete BEHIND the line. At end of each length athletes feet must clearly be OVER the line and not on it .
The trailing knee must contact the ground at the bottom of each lunge before returning to full hip and leg extension. Each rep must use alternate foot
The rep is credited when the feet are together and the hips and legs are fully extended.
Elbows must not make contact with the legs and the KB/DB must be held in both hands.
Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if athlete chooses to step through at the top. In a no rep for any reason the judge will move the athlete back to where that rep was started.

HANGING KNEE RAISE The athlete must begin by hanging from the pull-up bar with arms extended.
Heels must be brought back behind the bar.
Overhand, underhand, or mixed grips are all permitted.
The rep is credited when the athlete’s knees rise above the hips. Athletes share workload until they reach 30 reps

SHOULDER TO OVERHEAD: The barbell must start on the floor. The athlete must bring the bar to the shoulders without assistance. Each rep begins with the barbell in the front rack position and the bar in contact with the shoulders. Rep is credited when barbell is fully locked out overhead with athlete’s arms, hips legs extended. Feet must be in line under body and the bar must be over the center of the athlete’s body when viewed from profile. A press, push press, push jerk or split jerk are all permitted as long as required finish position is achieved.

SNATCH: The athlete must complete 2 Snatches before the bar is released ( 1 Snatch for Scaled). Power, squat, split snatches are permitted. Hang snatches are NOT permitted. Collars must be used on outside of the plates The rep is counted when the athlete’s hips, knees and arms are fully extended and locked out. The bar must be over the middle of the body, or slightly behind when viewed from profile. If a split snatch is used, the feet must return in line before bar is lowered. Barbell can be held at hip to rest before starting the second rep. Barbell must make contact with floor on 2nd rep. Barbell may not rest on the floor and hands cannot be removed from the bar. If athlete drops weight behind them this will result in a no rep
The barbell can only go UP in load once an ATTEMPT is made. If barbell has been incorrectly loaded and an attempt has not been made the weight may be lowered
athlete moves off of the platform/ designated lifting area the lift will NOT count. If an athlete fails to meet a standard during the complex then they must repeat that movement. They do not have to repeat the entire complex.

The lift must be completed before the buzzer in order to count

Athletes will have 6 minutes to establish a 2RM Snatch (TnG)

*each athlete working as the same time, bar can only go up in weight

The athlete must face the stated direction while lifting. Power, squat, and split snatches are permitted. Hang snatches are NOT permitted. Collars must be used and positioned on the outside of the plates The rep is counted when the athlete’s hips, knees, and arms are extended. The bar must be over the middle of the body, or slightly behind when viewed from profile. If a split snatch is used, the feet must return in line with each other before the bar is lowered. After the first rep is completed the barbell can be returned to the hip where the athlete may rest before starting the second rep. On the second rep the barbell must be lowered and touch the floor. The barbell may not rest on the floor and the hands cannot be removed from the bar. Once the second rep has been completed the bar will return to the floor. The athlete may not drop the weight behind them, this will result in a no lift.

3 x 3min AMRAPS with 1 min rest. 3rd and Final round is 4 mins
 
 
BUY IN EVERY ROUND:

200/150m Ski

into
 
40 TTB, 30 CTB, 20 BMU, 10 HSPU, 1 HSW
 
 
score = time, then reps completed if uncompleted.

There will be a tie- breaker at the end of each movement
 

PENALTIES* if athletes let go of the ski-erg handles, they will recieve a 10 second penality in their next amrap. 
 
Rx, as written
 
Int, 30 TTB, 30 Pull ups, 20 DB Power Snatch @ 2x22.5/15,  Dual DB OH Walking lunge @1x  22.5/15
 
Scale, 30 hanging knee raise, 30 Alt DB Snatch @ 15/10kg, 20 STOH @ 1 x 15/10kg (10L/10R), DB OH Walking Lunge @ 1x15/10kg
 
Ski stays the same for all categories

Athletes start on the Start Mat. This workout consists of 2 x 3 min rds and 1 x 4 min rd. One minute rest in between each interval. On 3,2,1 go athletes advance to the ski erg and complete their cals before beginning the next portion of gymnastics movements. All reps of one movement must be completed before moving onto the next movement.
At the end of the first and second 3 minute interval, the athlete will stop and rest for 1 minute. At the beginning of the second and third round, the athelete must return to the ski erg and complete the relevant calories again before returning to the gymnastics movements. This time picking up where the left off on the gymnastics movements.
The timer stops when the last rep Is complete and the athlete is on the finish mat.
Athletes that let go of the ski handles before cals are met or in an uncontrolled way will be deducted 10 second penalty from the next amrap.

TTB - Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time. • Any part of the feet may make contact with the bar.

CHEST TO BAR - This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly chest to bar are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. Overhand, underhand, or mixed grip are all permitted. Feet must break the vertical plane if kipping/butterfly style used. The rep is credited when the chest CLEARLY comes into contact with the bar below the collarbone. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.)

BAR MUSCLE UPS - Athlete must pass through or begin with a hang below the bar, with arms extended and feet off the ground. Athlete cannot glide kip, do pull-overs, or rolls to support. Athlete can kip the bar muscle-ups.
No part of Athlete foot can go over the lowest part of the bar. Athlete must move through at least a portion of a dip to reach the top of the rep. The rep is counted once arms are fully locked out and front of shoulders are over or in front of the bar. Only hands can touch the bar, no other part of the arm can. At the top of the rep, arms must be supporting your weight, no resting on the bar.

HSPU - The inside of the box for the handstand push-up must measure 40 inches wide and 24 inches deep.
• The box must be on the same surface as the hands
• The arms must be fully extended and in line with the body before the athlete can descend.
• Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, shoulders in line with the body and feet may be no wider than the width of the hands at the lockout.
• The hands must remain inside the 40-by-24-inch box.
• If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.
• At the bottom, the head must make contact with the ground.
• The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.
• Kipping IS allowed.

HANDSTAND WALK - When kicking up, the hands (including the fingers) must be placed on the ground BEHIND the designated line.
Placing the hands on or over the line when kicking up constitutes a no rep.

Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the walk, before the feet touch the ground.
If at any time the athlete comes down from their hands before finishing, they may kick up again from where they left off as indicated by the judge.

PULL UP
Dead hang, kipping or butterfly pull ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. Feet must break the vertical plane if kipping/butterfly style used. Overhand, underhand, or mixed grip are all permitted. • The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

DBL DB POWER SNATCH : The rep begins with both heads of both dumbells on the floor. The athlete must bring both DB's from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the DB's directly overhead, elbow in line with the ear and the feet in line under the body. If the athletes squat is below parallel (hip crease below top of knee) the rep will not count.

Single DB OH Lunge
Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted.

At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue. There is no requirement to switch arms; but if atheletes choose to do so they must have completed the previous rep and standing. They cannot switch mid rep!

The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed

HANGING KNEE RAISE The athlete must begin by hanging from the pull-up bar with arms extended.
• Heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all permitted.
• The rep is credited when the athlete’s knees rise above the hips.
Single Alternating DB Power Snatch The dumbbell snatch starts with both heads of the dumbbell on the ground.
• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.
• Touch-and-go is permitted. Bouncing the dumbbell is not allowed.
• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.
• The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.
• The rep is credited when: - the arms, hips, and knees are fully extended and the dumbbell is clearly over the middle of the athlete’s body when viewed from profile.
• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
• Athletes may not receive assistance moving or resetting the dumbbell.
DB STOH
• The DB must be at the shoulders to begin the shoulder-to-overhead.
• A Press or push press is permitted as long as the finish position is achieved, you may not Push Jerk / Split jerk the DB
• The rep is credited when the DB is locked out overhead with arms, hips, and legs extended and feet inline with the body
• The center of the DB must be over or slightly behind the center of the athlete’s body, with the feet in line.
• Athletes may NOT have assistance resetting their equipment during the workout.

Athletes will have 7 minutes to establish a 1 Rep Max of the following 

(0-7 min).WEIGHT

1 Clean + 2 Hang Clean 

1 min Rest 

(8-12min) FT 

12 Snatch 

15 BBJO

Rx; Sn @ 70/47.5kg, 30/24"

Int; Sn @ 40/30kg, 24/20"

Scale; FS @ 40/30kg, 24/20"

This workout is scored as two separate events.

Part A is for total load of a successful lift, Part b is for time.

Start on Mat then move to platform. All Athletes start with empty bar before part a. Athletes will have seven minutes to establish a max unbroken complex of clean plus two hang clean. Athletes are allowed as many attempts as possible in the 7 min window. In the 1 min transition time athletes will strip their bar and replace it with the loading for part B. For part B athletes will perform 12 snatches ( scaled athletes will perform 12 front squats) before moving to the box for 15 burpee box jump overs. The athletes will then sprint to the finish line for the end of the workout. Time will stop once the athlete hits the finish mat.

Clean:
Squat clean/power clean is allowed. Rep begins with barbell on the floor. Rep finishes with barbell in front rack position, elbows in front of shoulders, hips & knees fully extended. If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. No part of the body other than the feet may touch the ground during the execution of the lift. If athlete leaves lifting platform at any point during lift attempt - NO REP
Hang cleans are not allowed on the 1st rep.
Lift must be approved by Judge. If dropped before Judge confirms its a good lift, no rep . Collars must be placed outside the plates.

HANG CLEAN: As this is a complex bar must not be put on the ground inbetween clean and hang clean. Hang clean must begin with bar off the floor no lower than the knees and no higher than the hips. All other standards above for the clean apply. If an athlete fails to meet a standard, then they must repeat that movement. They do not have to repeat the entire complex. A successful complex is credited when the second successful hang clean is completed before the end of the work out buzzer.

Snatch: This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. Rep finishes with barbell overhead, elbows locked out, barbell inline with centre of body, hips & knees fully extended with feet inline. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
BBJO
Burpee box jump over

Start on one side of the box.
Can stand front or side on. The chest and thighs must touch the floor at the bottom of each rep.
Return to both feet with the hands off the floor.
Jumping or stepping in and out of the bottom of the burpee is permitted.
A two-foot take-off is required, scaled athletes are permitted to step up.
Some portion of both feet must clearly touch the top of the box.
No part of the athlete other than the feet may touch the box,
You may either step down or jump down from the box.
The rep is credited when both feet are on the opposite side of the box to which you started, after successfully meeting the standards.
Any break of the standards will result in the entire repetition having to be completed again. Ie If the athlete touches the box with their hands as they are getting over it, then the entire burpee and box jump must be reattempted...not just the box jump element. Athletes cannot use their hands on knees for support

Front squat - the barbell is to be taken from the floor to a front rack position in any way the athlete chooses. Athlete can squat clean the first rep, The athlete is to pass through a squat, with the hip crease breaking parallel at the knees, The rep is credited when the athlete's hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

Athletes will have 7 minutes to establish a 1 Rep Max of the following 

(0-7 min).WEIGHT

1 Clean + 2 Hang Clean 

1 min Rest 

(8-12min) FT 

12 Snatch 

15 BBJO

Rx; Sn @ 70/47.5kg, 30/24"

Int; Sn @ 40/30kg, 24/20"

Scale; FS @ 40/30kg, 24/20"

This workout is scored as two separate events.

Part A is for total load of a successful lift, Part b is for time.

Athletes will have seven minutes to establish a Max and broken complex of clean plus two hang clean. This complex must be performed unbroken. a successful lift or constitute one clean into two hang cleans. If any movement standard is failed to be reached, then the missed repetition will simply be performed again. You do not have to start the entire Complex from the beginning. Free successful lift to be counted the final rep must be finished before the buzzer. In the transition time athletes will strip their bar and replace it with the loading for part B. For part B athletes will perform 12 snatches (any style is permitted) ( scaled athletes will perform 12 front squats, whereby the first rep can be a squat clean) before moving to the box for 15 the box jump overs. The athletes will then sprint to the finish line for the end of the workout. Time will stop once the athlete hits the finish mat.

Clean:
Squat clean/power clean is allowed. Rep begins with barbell on the floor. Rep finishes with barbell in front rack position, elbows in front of shoulders, hips & knees fully extended. If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. No part of the body other than the feet may touch the ground during the execution of the lift. If athlete leaves lifting platform at any point during lift attempt - NO REP
Hang cleans are not allowed on the 1st rep.
Lift must be approved by Judge. If dropped before Judge confirms its a good lift, no rep . Collars must be placed outside the plates.

HANG CLEAN: As this is a complex bar must not be put on the ground inbetween clean and hang clean. Hang clean must begin with bar off the floor no lower than the knees and no higher than the hips. All other standards above for the clean apply. If an athlete fails to meet a standard, then they must repeat that movement. They do not have to repeat the entire complex. A successful complex is credited when the second successful hang clean is completed before the end of the work out buzzer.

Snatch: This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. Rep finishes with barbell overhead, elbows locked out, barbell inline with centre of body, hips & knees fully extended with feet inline. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

BBJO
Burpee box jump over

Start on one side of the box.
Can stand front or side on. The chest and thighs must touch the floor at the bottom of each rep.
Return to both feet with the hands off the floor.
Jumping or stepping in and out of the bottom of the burpee is permitted.
A two-foot take-off is required, scaled athletes are permitted to step up.
Some portion of both feet must clearly touch the top of the box.
No part of the athlete other than the feet may touch the box,
You may either step down or jump down from the box.
The rep is credited when both feet are on the opposite side of the box to which you started, after successfully meeting the standards.
Any break of the standards will result in the entire repetition having to be completed again. Ie If the athlete touches the box with their hands as they are getting over it, then the entire burpee and box jump must be reattempted...not just the box jump element. Athletes cannot use their hands on knees for support

Front squat - the barbell is to be taken from the floor to a front rack position in any way the athlete chooses. Athlete can squat clean the first rep, The athlete is to pass through a squat, with the hip crease breaking parallel at the knees, The rep is credited when the athlete's hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands.

WOD
 
9 - 12 - 15
 
C2 bike cals
 
Thrusters @40/30kg
 
 SCALING
Intermediate:
Rep scheme ( Stays the same )
Barbell (30/20kg)
 
Scaled:
Rep scheme (Stays the same)
Barbell (20/15kg)

YGIG rounds
P1 9+9
P2 9+9
P1 12+12 etc

Start on the start mat together. On 3, 2, 1 go P1 will move to the bike to complete 9 cals. They will then move to the barbell to complete 9 reps. Once they have finished their reps they will run back to the start mat and TAG P2, who can then come out and complete the same reps.

P2 must roll the barbell forward one increment once they have finished their section. They can then return to the start mat to tag P1 again. They repeat for rounds of 12 and 15 reps too

Once P1 has finished the final round they return to the start mat and tag P2 and only once both partners have finished can they run to the finish mat where time is called
 
STANDARDS:

BIKE ERG: The monitor on the bike erg must read zero at the start of each interval. Athletes may adjust damper as they wish, but cannot touch the screen. Athletes must remain ON the bike erg until the screen reads the required calories.

THRUSTER: Each set of thrusters begins with the barbell on the ground. Barbell is taken from the floor into the front rack position, rep is completed when athelete completes a full depth squat into locked out overhead in one fluid motion from the bottom of the squat The crease of your hip must clearly pass below the top of your knees in the bottom position. A full squat clean into the thruster is allowed but not required when the bar is taken from the floor. The rep is credited when: hips, knees, and arms are fully extended; and the bar is directly over, or slightly behind, the middle of your body. A front squat followed by a jerk is not allowed. If the barbell is dropped from overhead, it must settle on the ground before you pick it up for the next repetition. Athletes may NOT receive assistance moving or resetting the barbell.
Bar must be moved forward after each round. E.g. both athletes complete the 9 and 9, then the bar is rolled forward. If barbell dropped behind it will be a no rep . Lift must be started and completed within time cap to count