Jingle and Mingle

INTERMEDIATE

WORKOUT 1: FOR TIME & FOR CALORIES

PART A: FOR TIME:

40 Toes To Bar

30 Overhead Squats

20 Single Arm Dumbbell Snatches

20 Alternating single-leg squats

20 Single Arm Dumbbell Squat Clean

30 Power Snatches 

40 Chest-To-Bar Pull-Ups

TIME CAP: 10:00

PART B: FOR CALORIES

Max calories on the rower

WEIGHT

Male Athlete: 

Barbell # 115

DB# 50

Female Athlete:

Barbell # 85

DB# 35

SCORING

Time to finish Part A: 100pts
Calories on Rower: 100pts

WORKOUT FLOW

Workout will begin with both athletes behind the rig. At 3-2-1-go, Athlete A will begin the chipper while Athlete B will start rowing calories on the rower. Athletes A and B can switch between the chipper and the rower at any time within the 10:00 time cap. There is no minimum work requirement for any movement. One rower will be used for both athletes. If athletes complete all the required reps before the 10:00 time cap, athletes can then focus in on max calories on the rower; switching as they wish. At the 10:00 mark all athletes must stop working. Calories will be recorded from the time cap. The workout time and the calories on the rower will be two separate scores. 

MOVEMENT STANDARDS

Toes To Bar

Begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. The rep is credited when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Overhead Squat 

The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully extended, and the bar directly over, or slightly behind, the middle of the body.

Single Arm Dumbbell Snatch 

Every rep starts with both heads of the dumbbell on the ground. The dumbbell must be lifted overhead in one motion. A clean and jerk is NOT allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is completed. Deliberately bouncing the dumbbell is not allowed. The non-lifting hand and arm may not be in contact with the body during the repetition. The rep is credited when the dumbbell is locked out overhead, with the hips, knees, and arm fully extended, and the dumbbell directly over, or slightly behind, the middle of the body. The repetition must be clearly locked out before the athlete switches hands. 

Single Leg Squats 

At the start and finish of each rep, the hips and knee of the working leg are extended. The non-working leg must remain in front of the body (cannot pass beyond profile). Holding on to the non-working leg is permitted. At the bottom, the hip crease must pass below the top of the knee on the working leg. If any part of the body other than the support foot touches the floor before lockout, the rep will not count. Must alternate legs after every successful rep. Must complete a successful rep on one side before alternating. Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

Single Arm Dumbbell Squat Clean 

Every rep starts with both heads of the dumbbell on the ground, outside the athlete’s feet. Touch-and-go is permitted, and only both heads of each dumbbell is required to touch the floor between repetitions. No bouncing.

Dumbbells must come up to the shoulders in one motion, with hip crease passing below knees (squat). Movement is complete when the hips and knees are fully extended, the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the centre of the athlete’s body.

Power Snatch 

The barbell begins on the ground and must be lifted overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep.  Touch-and-go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Chest To Bar Pull-Up

At the start of each rep, the arms must be fully extended with feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone. 

MASTERS

WORKOUT 1: FOR TIME & FOR CALORIES

PART A: FOR TIME:

40 Knees Above Parallel

30 Overhead Squats

20 Single Arm Dumbbell Snatches

20 Alternating Weighted Lunges

20 Single Arm Dumbbell Squat Clean

30 Power Snatches 

40 Chin Over Bar Pull-Ups**

TIME CAP: 10:00

** 2 to 1 Ring Row Option

PART B: FOR CALORIES

Max calories on the rower

WEIGHT

Male Athlete: 

Barbell # 95

DB# 40

Female Athlete:

Barbell # 65

DB# 25

SCORING

Time to finish Part A: 100pts
Calories on Rower: 100pts

WORKOUT FLOW

Workout will begin with both athletes behind the rig. At 3-2-1-go, Athlete A will begin the chipper while Athlete B will start rowing calories on the rower. Athletes A and B can switch between the chipper and the rower at any time within the 10:00 time cap. There is no minimum work requirement for any movement. One rower will be used for both athletes. If athletes complete all the required reps before the 10:00 time cap, athletes can then focus in on max calories on the rower; switching as they wish. At the 10:00 mark all athletes must stop working. Calories will be recorded from the time cap. The workout time and the calories on the rower will be two separate scores. 

MOVEMENT STANDARDS

Knees Above Parallel 

In the hanging knee-raise above parallel, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees clearly above the height of the hips.

Overhead Squat 

The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully extended, and the bar directly over, or slightly behind, the middle of the body.

Single Arm Dumbbell Snatch 

Every rep starts with both heads of the dumbbell on the ground. The dumbbell must be lifted overhead in one motion. A clean and jerk is NOT allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is completed. Deliberately bouncing the dumbbell is not allowed. The non-lifting hand and arm may not be in contact with the body during the repetition. The rep is credited when the dumbbell is locked out overhead, with the hips, knees, and arm fully extended, and the dumbbell directly over, or slightly behind, the middle of the body. The repetition must be clearly locked out before the athlete switches hands. 

Dumbbell Weighted Lunge

Each lunge begins with the dumbbells at the shoulders, the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the centre of the athlete’s body when viewed from profile. The trailing knee must make contact with the ground at the bottom of each lunge. The dumbbells must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed. The rep ends with the dumbbells still at the shoulders and the athlete standing tall with the hips and knees fully extended. The athlete must alternate which foot leads for each rep. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the dumbbells at the shoulders for the entire rep, the athlete must restart and the rep will not be given.

Single Arm Dumbbell Squat Clean 

Every rep starts with both heads of the dumbbell on the ground, outside the athlete’s feet. Touch-and-go is permitted, and only both heads of each dumbbell is required to touch the floor between repetitions. No bouncing.

Dumbbells must come up to the shoulders in one motion, with hip crease passing below knees (squat). Movement is complete when the hips and knees are fully extended, the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the centre of the athlete’s body.

Power Snatch 

The barbell begins on the ground and must be lifted overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep.  Touch-and-go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Chin Over Bar Pull-Up

At the start of each rep, arms must be fully extended with feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the chin breaks the horizontal plane of the bar. 

Ring Row

At the start of each rep, arms must be fully extended with heels on the far side of the tape line. With knees straight or bent, elbows will row back until the rings touch the side of the chest and arms move close to the body. Movement is complete when athlete. Rep is credited when rings or thumbs make contact with the side of the body. 

NOVICE

WORKOUT 1: FOR TIME & FOR CALORIES

PART A: FOR TIME:

40 Knees To Parallel

30 Overhead Squats

20 Single Arm Dumbbell Snatches

20 Alternating DB Weighted Lunge

20 Single Arm Dumbbell Squat Clean

30 Power Snatches 

40 Ring Rows

TIME CAP: 10:00

PART B: FOR CALORIES

Max calories on the rower

WEIGHT

Male Athlete: 

Barbell # 85

DB# 35

Female Athlete:

Barbell # 55

DB# 20

SCORING

Time to finish Part A: 100pts
Calories on Rower: 100pts

WORKOUT FLOW

Workout will begin with both athletes behind the rig. At 3-2-1-go, Athlete A will begin the chipper while Athlete B will start rowing calories on the rower. Athletes A and B can switch between the chipper and the rower at any time within the 10:00 time cap. There is no minimum work requirement for any movement. One rower will be used for both athletes. If athletes complete all the required reps before the 10:00 time cap, athletes can then focus in on max calories on the rower; switching as they wish. At the 10:00 mark all athletes must stop working. Calories will be recorded from the time cap. The workout time and the calories on the rower will be two separate scores. 

MOVEMENT STANDARDS

Knees To Parallel 

In the hanging knee-raise to parallel, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. At the top of the repetition, the athlete must raise the knees to the height of the hips. 

Overhead Squat 

The crease of the hip must be clearly below the top of the knees at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the overhead squat. The rep is credited when the barbell reaches full lockout overhead, with the hips, knees, and arms fully extended, and the bar directly over, or slightly behind, the middle of the body.

Single Arm Dumbbell Snatch 

Every rep starts with both heads of the dumbbell on the ground. The dumbbell must be lifted overhead in one motion. A clean and jerk is NOT allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is completed. Deliberately bouncing the dumbbell is not allowed. The non-lifting hand and arm may not be in contact with the body during the repetition. The rep is credited when the dumbbell is locked out overhead, with the hips, knees, and arm fully extended, and the dumbbell directly over, or slightly behind, the middle of the body. The repetition must be clearly locked out before the athlete switches hands. 

Dumbbell Weighted Lunge

Each lunge begins with the dumbbells at the shoulders, the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the centre of the athlete’s body when viewed from profile. The trailing knee must make contact with the ground at the bottom of each lunge. The dumbbells must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed. The rep ends with the dumbbells still at the shoulders and the athlete standing tall with the hips and knees fully extended. The athlete must alternate which foot leads for each rep. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the dumbbells at the shoulders for the entire rep, the athlete must restart and the rep will not be given.

Single Arm Dumbbell Squat Clean 

Every rep starts with both heads of the dumbbell on the ground, outside the athlete’s feet. Touch-and-go is permitted, and only both heads of each dumbbell is required to touch the floor between repetitions. No bouncing.

Dumbbells must come up to the shoulders in one motion, with hip crease passing below knees (squat). Movement is complete when the hips and knees are fully extended, the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the centre of the athlete’s body.

Power Snatch 

The barbell begins on the ground and must be lifted overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep.  Touch-and-go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Ring Row

At the start of each rep, arms must be fully extended with heels on the far side of the tape line. With knees straight or bent, elbows will row back until the rings touch the side of the chest and arms move close to the body. Movement is complete when athlete. Rep is credited when rings or thumbs make contact with the side of the body. 

INTERMEDIATE

PART B: FOR CALORIES

Max Calories On The Rower

SCORING

Time to finish Part A: 100pts
Calories on Rower: 100pts

WORKOUT FLOW

Workout will begin with both athletes behind the rig. At 3-2-1-go, Athlete A will begin the chipper while Athlete B will start rowing calories on the rower. Athletes A and B can switch between the chipper and the rower at any time within the 10:00 time cap. There is no minimum work requirement for any movement. One rower will be used for both athletes. If athletes complete all the required reps before the 10:00 time cap, athletes can then focus in on max calories on the rower; switching as they wish. At the 10:00 mark all athletes must stop working. Calories will be recorded from the time cap. The workout time and the calories on the rower will be two separate scores. 

MASTERS

PART B: FOR CALORIES

Max Calories On The Rower

SCORING

Time to finish Part A: 100pts
Calories on Rower: 100pts

WORKOUT FLOW

Workout will begin with both athletes behind the rig. At 3-2-1-go, Athlete A will begin the chipper while Athlete B will start rowing calories on the rower. Athletes A and B can switch between the chipper and the rower at any time within the 10:00 time cap. There is no minimum work requirement for any movement. One rower will be used for both athletes. If athletes complete all the required reps before the 10:00 time cap, athletes can then focus in on max calories on the rower; switching as they wish. At the 10:00 mark all athletes must stop working. Calories will be recorded from the time cap. The workout time and the calories on the rower will be two separate scores. 

NOVICE

PART B: FOR CALORIES

Max Calories On The Rower

SCORING

Time to finish Part A: 100pts
Calories on Rower: 100pts

WORKOUT FLOW

Workout will begin with both athletes behind the rig. At 3-2-1-go, Athlete A will begin the chipper while Athlete B will start rowing calories on the rower. Athletes A and B can switch between the chipper and the rower at any time within the 10:00 time cap. There is no minimum work requirement for any movement. One rower will be used for both athletes. If athletes complete all the required reps before the 10:00 time cap, athletes can then focus in on max calories on the rower; switching as they wish. At the 10:00 mark all athletes must stop working. Calories will be recorded from the time cap. The workout time and the calories on the rower will be two separate scores. 

INTERMEDIATE

WORKOUT 2: 

For Max Reps and For Max Load (In a 20:00 min Window)

PART A: For Max Reps (0:00 - 12:00)

2:00 Work; 1:00 Rest x 4 Rounds 

12 Synchro Partner Deadlifts 

10 Synchro Lateral Burpees Over Bar

Max Cleans 

WEIGHT

Male Athlete: 

Barbell # 155

Female Athlete:

Barbell # 125

PART B: For Max Load (12:00 - 20:00)

1 Clean

2 Front Squat 

1 Shoulder to Overhead

SCORING

Max Total Reps: 100pts
Max Total Combined Load: 100pts

WORKOUT FLOW:

Workout will begin with athletes standing behind their barbells. At 3-2-1-Go athletes will start working at completing their buy-in of 12 Synchro Deadlifts, 10 Synchro Burpees Over Bar. Once all burpees are completed athletes will have the remainder of the 2 minutes to complete as many Cleans as possible with the same barbell used for the deadlifts. At the end of the two minutes, athletes will have 1 minute rest before starting over. At the beginning of every 2:00 work period athletes must complete the 12 synchro deadlifts and the 10 synchro lateral burpees over bar. There is a minimum work requirement for each athlete to complete one clean, to have a completed score for that round. Athletes do not have to alternate cleans. Before the second athlete starts their clean the first athlete’s bar must be on the floor with hands off the barbell to ensure that only one athlete is working at a time on the cleans. All barbells must be controlled to the hip before coming to the ground. Any barbells dropped from the shoulders will be counted as a no-rep. 

At the end of the Fourth round, athletes will have their 1-minute rest. At the 12:00 mark Female Athletes will have 4:00 to complete the complex for max load. Male athletes can help to load the barbell between attempts but they cannot lift their barbell. Barbell can be loaded to opening weight during the 1:00 rest period. Athlete must declare weight to the judge before the lift. At the 16:00 mark female athletes will halt all lifting and male athletes will have the remaining 4:00 to complete the complex for max load. Male athlete barbell can be loaded to opening weight during the female lift time, however, they cannot lift their barbell until their time begins. Female athletes can help with loading and unloading the barbell between attempts. Barbell loading can only increase and never decrease. Once barbell is loaded any missed lifts can have an unlimited amount of reattempts but the weight can not be lowered. The entire complex must be completed to standards (Shoulder to overhead lock out) within the 4:00 time frame. 

MOVEMENT STANDARDS

Synchro Deadlift 

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. For the synchro requirement, rep is credited when both athletes' hips and knees reach full extension with head and shoulders behind the bar. Both athletes must reach the finish position together. If one athlete reaches the finish position ahead of the other, they may wait for their partner to reach full extension. 

Synchro Lateral Burpee Over Bar

Athletes will start in the standing position parallel to the barbell facing the judge. Athletes will then jump or step back to the ground, synchro burpee will be credited when both athlete’s chests are on the ground at the same time. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. Athletes then must jump over the bar, two foot jump is not required. If athletes foot touches the bar it will be called as a no-rep. 

COMPLEX

As a whole the complex must be done in sequence without the bar returning to the ground. In one motion athletes are to lift the barbell to the shoulders. Power cleans, squat cleans and split cleans are permitted. The clean is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front-rack position with the elbows in front of the bar. Once lock-out is established athlete can then complete their 2 Front Squats. At the bottom of the squat, the hip crease must pass below the knees. The front squats are complete when the hips and knees must be fully extended. The bar must remain in the front-rack position. For the shoulder to overhead, a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. There must be a clear divide between the front squat and the shoulder to over head. Knees and hips must come to complete lock out before the dip occurs for the shoulder to overhead. 

MASTERS

WORKOUT 2: 

For Max Reps and For Max Load (In a 20:00 min Window)

PART A: For Max Reps (0:00 - 12:00)

2:00 Work; 1:00 Rest x 4 Rounds 

12 Synchro Partner Deadlifts 

10 Synchro Lateral Burpees Over Bar

Max Cleans 

WEIGHT

Male Athlete: 

Barbell # 135

Female Athlete:

Barbell # 105

PART B: For Max Load (12:00 - 20:00)

1 Clean

2 Front Squat 

1 Shoulder to Overhead

SCORING

Max Total Reps: 100pts
Max Total Combined Load: 100pts

WORKOUT FLOW:

Workout will begin with athletes standing behind their barbells. At 3-2-1-Go athletes will start working at completing their buy-in of 12 Synchro Deadlifts, 10 Synchro Burpees Over Bar. Once all burpees are completed athletes will have the remainder of the 2 minutes to complete as many Cleans as possible with the same barbell used for the deadlifts. At the end of the two minutes, athletes will have 1 minute rest before starting over. At the beginning of every 2:00 work period athletes must complete the 12 synchro deadlifts and the 10 synchro lateral burpees over bar. There is a minimum work requirement for each athlete to complete one clean, to have a completed score for that round. Athletes do not have to alternate cleans. Before the second athlete starts their clean the first athlete’s bar must be on the floor with hands off the barbell to ensure that only one athlete is working at a time on the cleans. All barbells must be controlled to the hip before coming to the ground. Any barbells dropped from the shoulders will be counted as a no-rep. 

At the end of the Fourth round, athletes will have their 1-minute rest. At the 12:00 mark Female Athletes will have 4:00 to complete the complex for max load. Male athletes can help to load the barbell between attempts but they cannot lift their barbell. Barbell can be loaded to opening weight during the 1:00 rest period. Athlete must declare weight to the judge before the lift. At the 16:00 mark female athletes will halt all lifting and male athletes will have the remaining 4:00 to complete the complex for max load. Male athlete barbell can be loaded to opening weight during the female lift time, however, they cannot lift their barbell until their time begins. Female athletes can help with loading and unloading the barbell between attempts. Barbell loading can only increase and never decrease. Once barbell is loaded any missed lifts can have an unlimited amount of reattempts but the weight can not be lowered. The entire complex must be completed to standards (Shoulder to overhead lock out) within the 4:00 time frame. 

MOVEMENT STANDARDS

Synchro Deadlift 

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. For the synchro requirement, rep is credited when both athletes' hips and knees reach full extension with head and shoulders behind the bar. Both athletes must reach the finish position together. If one athlete reaches the finish position ahead of the other, they may wait for their partner to reach full extension. 

Synchro Lateral Burpee Over Bar

Athletes will start in the standing position parallel to the barbell facing the judge. Athletes will then jump or step back to the ground, synchro burpee will be credited when both athlete’s chests are on the ground at the same time. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. Athletes then must either step or jump over the bar, two foot jump is not required. If athletes foot touches the bar it will be called as a no-rep.

COMPLEX

As a whole the complex must be done in sequence without the bar returning to the ground. In one motion athletes are to lift the barbell to the shoulders. Power cleans, squat cleans and split cleans are permitted. The clean is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front-rack position with the elbows in front of the bar. Once lock-out is established athlete can then complete their 2 Front Squats. At the bottom of the squat, the hip crease must pass below the knees. The front squats are complete when the hips and knees must be fully extended. The bar must remain in the front-rack position. For the shoulder to overhead, a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. There must be a clear divide between the front squat and the shoulder to over head. Knees and hips must come to complete lock out before the dip occurs for the shoulder to overhead. 

WORKOUT 2: NOVICE

For Max Reps and For Max Load (In a 20:00 min Window)

PART A: For Max Reps (0:00 - 12:00)

2:00 Work; 1:00 Rest x 4 Rounds 

12 Synchro Partner Deadlifts 

10 Synchro Lateral Burpees Over Bar

Max Cleans 

WEIGHT

Male Athlete: 

Barbell # 115

Female Athlete:

Barbell # 75

PART B: For Max Load (12:00 - 20:00)

1 Clean

2 Front Squat 

1 Shoulder to Overhead

SCORING

Max Total Reps: 100pts
Max Total Combined Load: 100pts

WORKOUT FLOW:

Workout will begin with athletes standing behind their barbells. At 3-2-1-Go athletes will start working at completing their buy-in of 12 Synchro Deadlifts, 10 Synchro Burpees Over Bar. Once all burpees are completed athletes will have the remainder of the 2 minutes to complete as many Cleans as possible with the same barbell used for the deadlifts. At the end of the two minutes, athletes will have 1 minute rest before starting over. At the beginning of every 2:00 work period athletes must complete the 12 synchro deadlifts and the 10 synchro lateral burpees over bar. There is a minimum work requirement for each athlete to complete one clean, to have a completed score for that round. Athletes do not have to alternate cleans. Before the second athlete starts their clean the first athlete’s bar must be on the floor with hands off the barbell to ensure that only one athlete is working at a time on the cleans. All barbells must be controlled to the hip before coming to the ground. Any barbells dropped from the shoulders will be counted as a no-rep. 

At the end of the Fourth round, athletes will have their 1-minute rest. At the 12:00 mark Female Athletes will have 4:00 to complete the complex for max load. Male athletes can help to load the barbell between attempts but they cannot lift their barbell. Barbell can be loaded to opening weight during the 1:00 rest period. Athlete must declare weight to the judge before the lift. At the 16:00 mark female athletes will halt all lifting and male athletes will have the remaining 4:00 to complete the complex for max load. Male athlete barbell can be loaded to opening weight during the female lift time, however, they cannot lift their barbell until their time begins. Female athletes can help with loading and unloading the barbell between attempts. Barbell loading can only increase and never decrease. Once barbell is loaded any missed lifts can have an unlimited amount of reattempts but the weight can not be lowered. The entire complex must be completed to standards (Shoulder to overhead lock out) within the 4:00 time frame. 

MOVEMENT STANDARDS

Synchro Deadlift 

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. For the synchro requirement, rep is credited when both athletes' hips and knees reach full extension with head and shoulders behind the bar. Both athletes must reach the finish position together. If one athlete reaches the finish position ahead of the other, they may wait for their partner to reach full extension. 

Synchro Lateral Burpee Over Bar

Athletes will start in the standing position parallel to the barbell facing the judge. Athletes will then jump or step back to the ground, synchro burpee will be credited when both athlete’s chests are on the ground at the same time. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. Athletes then must either step or jump over the bar, two foot jump is not required. If athletes foot touches the bar it will be called as a no-rep.

COMPLEX

As a whole the complex must be done in sequence without the bar returning to the ground. In one motion athletes are to lift the barbell to the shoulders. Power cleans, squat cleans and split cleans are permitted. The clean is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front-rack position with the elbows in front of the bar. Once lock-out is established athlete can then complete their 2 Front Squats. At the bottom of the squat, the hip crease must pass below the knees. The front squats are complete when the hips and knees must be fully extended. The bar must remain in the front-rack position. For the shoulder to overhead, a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. There must be a clear divide between the front squat and the shoulder to over head. Knees and hips must come to complete lock out before the dip occurs for the shoulder to overhead. 

PART B: For Max Load (12:00 - 20:00)

1 Clean

2 Front Squat 

1 Shoulder to Overhead

WORKOUT FLOW:

Workout will begin with athletes standing behind their barbells. At 3-2-1-Go athletes will start working at completing their buy-in of 12 Synchro Deadlifts, 10 Synchro Burpees Over Bar. Once all burpees are completed athletes will have the remainder of the 2 minutes to complete as many Cleans as possible. At the end of the two minutes, athletes will have 1 minute rest before starting over. At the beginning of every 2:00 work period athletes must complete the 12 synchro deadlifts and the 10 synchro lateral burpees over bar. There is a minimum work requirement for each athlete to complete one clean, to have a completed score for that round. Athletes do not have to alternate cleans. Before the second athlete starts their clean the first athlete’s bar must be on the floor with hands off the barbell to ensure that only one athlete is working at a time on the cleans. All barbells must be controlled to the hip before coming to the ground. Any barbells dropped from the shoulders will be counted as a no-rep. 

At the end of the Fourth round, athletes will have their 1-minute rest. At the 12:00 mark Female Athletes will have 4:00 to complete the complex for max load. Male athletes can help to load the barbell between attempts but they cannot lift their barbell. At the 16:00 mark female athletes will halt all lifting and male athletes will have the remaining 4:00 to complete the complex for max load. Female athletes can help with loading and unloading the barbell between attempts. Barbell loading can only increase and never decrease. Once barbell is loaded any missed lifts can have an unlimited amount of reattempts but the weight can not be lowered. The entire complex must be completed to standards (Shoulder to overhead lock out) within the 4:00 time frame. 

COMPLEX

As a whole the complex must be done in sequence without the bar returning to the ground. In one motion athletes are to lift the barbell to the shoulders. Power cleans, squat cleans and split cleans are permitted. The clean is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front-rack position with the elbows in front of the bar. Once lock-out is established athlete can then complete their 2 Front Squats. At the bottom of the squat, the hip crease must pass below the knees. The front squats are complete when the hips and knees must be fully extended. The bar must remain in the front-rack position. For the shoulder to overhead, a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. There must be a clear divide between the front squat and the shoulder to over head. Knees and hips must come to complete lock out before the dip occurs for the shoulder to overhead. 

PART B: For Max Load (12:00 - 20:00)

1 Clean

2 Front Squat 

1 Shoulder to Overhead

WORKOUT FLOW:

Workout will begin with athletes standing behind their barbells. At 3-2-1-Go athletes will start working at completing their buy-in of 12 Synchro Deadlifts, 10 Synchro Burpees Over Bar. Once all burpees are completed athletes will have the remainder of the 2 minutes to complete as many Cleans as possible. At the end of the two minutes, athletes will have 1 minute rest before starting over. At the beginning of every 2:00 work period athletes must complete the 12 synchro deadlifts and the 10 synchro lateral burpees over bar. There is a minimum work requirement for each athlete to complete one clean, to have a completed score for that round. Athletes do not have to alternate cleans. Before the second athlete starts their clean the first athlete’s bar must be on the floor with hands off the barbell to ensure that only one athlete is working at a time on the cleans. All barbells must be controlled to the hip before coming to the ground. Any barbells dropped from the shoulders will be counted as a no-rep. 

At the end of the Fourth round, athletes will have their 1-minute rest. At the 12:00 mark Female Athletes will have 4:00 to complete the complex for max load. Male athletes can help to load the barbell between attempts but they cannot lift their barbell. At the 16:00 mark female athletes will halt all lifting and male athletes will have the remaining 4:00 to complete the complex for max load. Female athletes can help with loading and unloading the barbell between attempts. Barbell loading can only increase and never decrease. Once barbell is loaded any missed lifts can have an unlimited amount of reattempts but the weight can not be lowered. The entire complex must be completed to standards (Shoulder to overhead lock out) within the 4:00 time frame. 

COMPLEX

As a whole the complex must be done in sequence without the bar returning to the ground. In one motion athletes are to lift the barbell to the shoulders. Power cleans, squat cleans and split cleans are permitted. The clean is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front-rack position with the elbows in front of the bar. Once lock-out is established athlete can then complete their 2 Front Squats. At the bottom of the squat, the hip crease must pass below the knees. The front squats are complete when the hips and knees must be fully extended. The bar must remain in the front-rack position. For the shoulder to overhead, a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. There must be a clear divide between the front squat and the shoulder to over head. Knees and hips must come to complete lock out before the dip occurs for the shoulder to overhead. 

PART B: For Max Load (12:00 - 20:00)

1 Clean

2 Front Squat 

1 Shoulder to Overhead

WORKOUT FLOW:

Workout will begin with athletes standing behind their barbells. At 3-2-1-Go athletes will start working at completing their buy-in of 12 Synchro Deadlifts, 10 Synchro Burpees Over Bar. Once all burpees are completed athletes will have the remainder of the 2 minutes to complete as many Cleans as possible. At the end of the two minutes, athletes will have 1 minute rest before starting over. At the beginning of every 2:00 work period athletes must complete the 12 synchro deadlifts and the 10 synchro lateral burpees over bar. There is a minimum work requirement for each athlete to complete one clean, to have a completed score for that round. Athletes do not have to alternate cleans. Before the second athlete starts their clean the first athlete’s bar must be on the floor with hands off the barbell to ensure that only one athlete is working at a time on the cleans. All barbells must be controlled to the hip before coming to the ground. Any barbells dropped from the shoulders will be counted as a no-rep. 

At the end of the Fourth round, athletes will have their 1-minute rest. At the 12:00 mark Female Athletes will have 4:00 to complete the complex for max load. Male athletes can help to load the barbell between attempts but they cannot lift their barbell. At the 16:00 mark female athletes will halt all lifting and male athletes will have the remaining 4:00 to complete the complex for max load. Female athletes can help with loading and unloading the barbell between attempts. Barbell loading can only increase and never decrease. Once barbell is loaded any missed lifts can have an unlimited amount of reattempts but the weight can not be lowered. The entire complex must be completed to standards (Shoulder to overhead lock out) within the 4:00 time frame. 

COMPLEX

As a whole the complex must be done in sequence without the bar returning to the ground. In one motion athletes are to lift the barbell to the shoulders. Power cleans, squat cleans and split cleans are permitted. The clean is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front-rack position with the elbows in front of the bar. Once lock-out is established athlete can then complete their 2 Front Squats. At the bottom of the squat, the hip crease must pass below the knees. The front squats are complete when the hips and knees must be fully extended. The bar must remain in the front-rack position. For the shoulder to overhead, a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. There must be a clear divide between the front squat and the shoulder to over head. Knees and hips must come to complete lock out before the dip occurs for the shoulder to overhead. 

WORKOUT 3: Intermediate

For Time

21-15-9

Synchro Thrusters

** 150 Double Unders After Every round 

(08:00 - Time Cap)

WEIGHT

Male Athlete: 

Barbell # 95

Female Athlete:

Barbell # 65

SCORING

Total Time: 100pts

WORKOUT FLOW:

To start the workout athletes all be standing ready behind their barbells. At 3-2-1-Go, athletes will start working towards their 21 Synchro Thrusters. Once the first set of synchro thrusters are complete, one athlete will start on the skipping. Only one athlete can work at completing the require amount of skipping repetitions at a time. There is no minimum work requirement for skipping as one athlete can complete all the repetitions on their own. Once all skipping repetitions are comeplete athletes will return to the barbell and complete the round of 15 Synchro Thrusters. Workout will end with athletes completing the last round of skipping. 

MOVEMENT STANDARDS:

Synchro Thrusters

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Each set of thrusters begins with the barbell on the ground but does not have to be brought to the ground between reps. The crease of the hip must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. For the Synchro requirement both athletes must be at lockout with the bar overhead at the same time for the rep to count. If athlete A gets there first, they can wait with the bar overhead until their partner gets there as well. Barbells must be controlled to the hip for every rep. There will be no dropping barbells from overhead. 

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. The rope must begin on the ground at the start of each round. 

WORKOUT 3: Masters

For Time

21-15-9

Synchro Thrusters

** 150 Double Unders OR 300 Single Skips After Every round 

(08:00 - Time Cap)

**Have to declare skipping option before WOD and both athletes have to chose the same option**

WEIGHT

Male Athlete: 

Barbell # 85

Female Athlete:

Barbell # 55

SCORING

Total Time: 100pts

WORKOUT FLOW:

To start the workout athletes all be standing ready behind their barbells. At 3-2-1-Go, athletes will start working towards their 21 Synchro Thrusters. Once the first set of synchro thrusters are complete, one athlete will start on the skipping. Only one athlete can work at completing the require amount of skipping repetitions at a time. There is no minimum work requirement for skipping as one athlete can complete all the repetitions on their own. Once all skipping repetitions are comeplete athletes will return to the barbell and complete the round of 15 Synchro Thrusters. Workout will end with athletes completing the last round of skipping. 

MOVEMENT STANDARDS:

Synchro Thrusters

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Each set of thrusters begins with the barbell on the ground but does not have to be brought to the ground between reps. The crease of the hip must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. For the Synchro requirement both athletes must be at lockout with the bar overhead at the same time for the rep to count. If athlete A gets there first, they can wait with the bar overhead until their partner gets there as well. Barbells must be controlled to the hip for every rep. There will be no dropping barbells from overhead. 

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. The rope must begin on the ground at the start of each round. 

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. The rope must begin on the ground at the start of each round. 

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. The rope must begin on the ground at the start of each round. 

WORKOUT 3: Intermediate

For Time

21-15-9

Synchro Thrusters

** 200 Single Unders After Every round 

(08:00 - Time Cap)

WEIGHT

Male Athlete: 

Barbell # 75

Female Athlete:

Barbell # 45

SCORING

Total Time: 100pts

WORKOUT FLOW:

To start the workout athletes all be standing ready behind their barbells. At 3-2-1-Go, athletes will start working towards their 21 Synchro Thrusters. Once the first set of synchro thrusters are complete, one athlete will start on the skipping. Only one athlete can work at completing the require amount of skipping repetitions at a time. There is no minimum work requirement for skipping as one athlete can complete all the repetitions on their own. Once all skipping repetitions are comeplete athletes will return to the barbell and complete the round of 15 Synchro Thrusters. Workout will end with athletes completing the last round of skipping. 

MOVEMENT STANDARDS:

Synchro Thrusters

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. Each set of thrusters begins with the barbell on the ground but does not have to be brought to the ground between reps. The crease of the hip must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. For the Synchro requirement both athletes must be at lockout with the bar overhead at the same time for the rep to count. If athlete A gets there first, they can wait with the bar overhead until their partner gets there as well. Barbells must be controlled to the hip for every rep. There will be no dropping barbells from overhead. 

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. The rope must begin on the ground at the start of each round.