ARETE THROWDOWN 2023

10 min AMRAP Ascending Ladder You Go I Go 

2 Box Jump Overs @ 24”/30"

2 Thrusters @ 35kg/50kg

2 reps each round to each movement
**each partner does the round of 2’s then moves on to round of 4’s

Event 1 FLOW: Event 1 will start with both partners starting on the x and the box and barbell starting and staying in the set up provided by the judges. On 3,2,1 GO partner 1 will perform 2 box jumps to designated height then 2 thrusters at designated weight. Partner 1 will then tag partner 2 who is still waiting on the X until a hand tag lets them go and perform 2 reps of each movement in the same order. This will repeat itself adding 2 reps to each movement each time P2 finishes the round for 10 mins. Score is total number of repetitions complete 

Standards 

Box Jumps - Both feet leave the floor at the same time, both feet come in contact with the top of the box, step down or jump down are permitted. Rep will also be counted if the athlete jumps over the box entirely with feet passing over the top of the box not to the side. Rep is credited when the athlete has both feet on the gound post jump 

Thrusters - In the thruster the hip crease must break the parallel of the top of the knee for the squat portion of the rep to count the bar must then travel to a locked out and aligned press out with knees hips extended and arms inline with center mass

10 min AMRAP Ascending Ladder You Go I Go 

2 Box Jump Overs @ 24”/30"

2 Thrusters @ 35kg/50kg

2 reps each round to each movement
**each partner does the round of 2’s then moves on to round of 4’s

Event 1 FLOW: Event 1 will start with both partners starting on the x and the box and barbell starting and staying in the set up provided by the judges. On 3,2,1 GO partner 1 will perform 2 box jumps to designated height then 2 thrusters at designated weight. Partner 1 will then tag partner 2 who is still waiting on the X until a hand tag lets them go and perform 2 reps of each movement in the same order. This will repeat itself adding 2 reps to each movement each time P2 finishes the round for 10 mins. Score is total number of repetitions complete 

Standards 

Box Jumps - Both feet leave the floor at the same time, both feet come in contact with the top of the box, step down or jump down are permitted. Rep will also be counted if the athlete jumps over the box entirely with feet passing over the top of the box not to the side. Rep is credited when the athlete has both feet on the gound post jump 

Thrusters - In the thruster the hip crease must break the parallel of the top of the knee for the squat portion of the rep to count the bar must then travel to a locked out and aligned press out with knees hips extended and arms inline with center mass

10 min AMRAP Ascending Ladder You Go I Go 

2 Box Jump Overs @ 20”/24"

2 Thrusters @ 30kg/42.5kg

2 reps each round to each movement
**each partner does the round of 2’s then moves on to round of 4’s

Event 1 FLOW: Event 1 will start with both partners starting on the x and the box and barbell starting and staying in the set up provided by the judges. On 3,2,1 GO partner 1 will perform 2 box jumps to designated height then 2 thrusters at designated weight. Partner 1 will then tag partner 2 who is still waiting on the X until a hand tag lets them go and perform 2 reps of each movement in the same order. This will repeat itself adding 2 reps to each movement each time P2 finishes the round for 10 mins. Score is total number of repetitions complete 

Standards 

Box Jumps - Both feet leave the floor at the same time, both feet come in contact with the top of the box, step down or jump down are permitted. Rep will also be counted if the athlete jumps over the box entirely with feet passing over the top of the box not to the side. Rep is credited when the athlete has both feet on the gound post jump 

Thrusters - In the thruster the hip crease must break the parallel of the top of the knee for the squat portion of the rep to count the bar must then travel to a locked out and aligned press out with knees hips extended and arms inline with center mass

10 min AMRAP Ascending Ladder You Go I Go 

2 Box Jump Overs @ 20”/24"

2 Thrusters @ 30kg/42.5kg

2 reps each round to each movement
**each partner does the round of 2’s then moves on to round of 4’s

Event 1 FLOW: Event 1 will start with both partners starting on the x and the box and barbell starting and staying in the set up provided by the judges. On 3,2,1 GO partner 1 will perform 2 box jumps to designated height then 2 thrusters at designated weight. Partner 1 will then tag partner 2 who is still waiting on the X until a hand tag lets them go and perform 2 reps of each movement in the same order. This will repeat itself adding 2 reps to each movement each time P2 finishes the round for 10 mins. Score is total number of repetitions complete 

Standards 

Box Jumps - Both feet leave the floor at the same time, both feet come in contact with the top of the box, step down or jump down are permitted. Rep will also be counted if the athlete jumps over the box entirely with feet passing over the top of the box not to the side. Rep is credited when the athlete has both feet on the gound post jump 

Thrusters - In the thruster the hip crease must break the parallel of the top of the knee for the squat portion of the rep to count the bar must then travel to a locked out and aligned press out with knees hips extended and arms inline with center mass

10 min AMRAP Ascending Ladder You Go I Go 

2 Box Step Overs @ 20”/24"

2 thrusters @ 20kg/35kg

2 reps each round to each movement
**each partner does the round of 2’s then moves on to round of 4’s

Event 1 FLOW: Event 1 will start with both partners starting on the x and the box and barbell starting and staying in the set up provided by the judges. On 3,2,1 GO partner 1 will perform 2 box jumps to designated height then 2 thrusters at designated weight. Partner 1 will then tag partner 2 who is still waiting on the X until a hand tag lets them go and perform 2 reps of each movement in the same order. This will repeat itself adding 2 reps to each movement each time P2 finishes the round for 10 mins. Score is total number of repetitions complete 

Standards 

Box Step Overs - A step onto one side of the box and off the opposite. Both feet must touch the box at some point for the rep to count.  

Thrusters - In the thruster the hip crease must break the parallel of the top of the knee for the squat portion of the rep to count the bar must then travel to a locked out and aligned press out with knees hips extended and arms inline with center mass

10 min AMRAP Ascending Ladder You Go I Go 

2 Box Step Overs @ 20”/24"

2 thrusters @ 20kg/35kg

2 reps each round to each movement
**each partner does the round of 2’s then moves on to round of 4’s

Event 1 FLOW: Event 1 will start with both partners starting on the x and the box and barbell starting and staying in the set up provided by the judges. On 3,2,1 GO partner 1 will perform 2 box jumps to designated height then 2 thrusters at designated weight. Partner 1 will then tag partner 2 who is still waiting on the X until a hand tag lets them go and perform 2 reps of each movement in the same order. This will repeat itself adding 2 reps to each movement each time P2 finishes the round for 10 mins. Score is total number of repetitions complete 

Standards 

Box Step Overs - A step onto one side of the box and off the opposite. Both feet must touch the box at some point for the rep to count.  

Thrusters - In the thruster the hip crease must break the parallel of the top of the knee for the squat portion of the rep to count the bar must then travel to a locked out and aligned press out with knees hips extended and arms inline with center mass

8 mins for 2 score 1 for load 1 for S2O/H 

#1 P1 P2 alternating mins for a 3 Rep Hang Clean (3 each 6 mins) 

#2 Max Reps Shoulder To Overhead @ 50kg/70kg

Event 2 FLOW 

Event 2 will start with weight loaded for P1s first attempt at a 3 rep hang clean. P1 will have 1 minute to execute a successful 3 rep hang clean at set weight. The following minute will be P2s turn for their first attempt at a 3 rep hang clean. EACH partner will have 3 attempts with 1 minute each attempt allowed. Loading of the bar can be done at any time. Any lift not locked out before the minute lifting cap will NOT count. Power, squat or a combination of is allowed. Once the 6 minutes of clean attempts are complete each pairing will have 30 seconds to load the allocated shoulder to overhead weight onto the bar. After 30 seconds a 90 second AMRAP of shoulder to overhead begins. Partners must tag in and out from the X when alternating working efforts. Score 1 is total kilos of successful hang cleans Score 2 is total reps of Shoulder to overhead 

Standards 

Hang Clean- For the 3 rep hang clean the following must be met. First movement is a locked out deadlift then lower into the hang. The hang MUST stay above the knee, all three reps must be caught back at the hang, any bar that is dropped back to floor will not count and reps will restart. Any variation of power or squat is permitted.

Shoulder To Overhead - All barbells will be taken from the floor, so the athlete will need to clean the bar to the front rack for first rep. Any shoulder to overhead is permitted: strict press , push press , push jerk , split jerk. All reps MUST be locked out and stacked failure to do so will result in a no rep.

8 mins for 2 score 1 for load 1 for S2O/H 

#1 P1 P2 alternating mins for a 3 Rep Hang Clean (3 each 6 mins) 

#2 Max Reps Shoulder To Overhead @ 50kg/70kg

Event 2 FLOW 

Event 2 will start with weight loaded for P1s first attempt at a 3 rep hang clean. P1 will have 1 minute to execute a successful 3 rep hang clean at set weight. The following minute will be P2s turn for their first attempt at a 3 rep hang clean. EACH partner will have 3 attempts with 1 minute each attempt allowed. Loading of the bar can be done at any time. Any lift not locked out before the minute lifting cap will NOT count. Power, squat or a combination of is allowed. Once the 6 minutes of clean attempts are complete each pairing will have 30 seconds to load the allocated shoulder to overhead weight onto the bar. After 30 seconds a 90 second AMRAP of shoulder to overhead begins. Partners must tag in and out from the X when alternating working efforts. Score 1 is total kilos of successful hang cleans Score 2 is total reps of Shoulder to overhead 

Standards 

Hang Clean- For the 3 rep hang clean the following must be met. First movement is a locked out deadlift then lower into the hang. The hang MUST stay above the knee, all three reps must be caught back at the hang, any bar that is dropped back to floor will not count and reps will restart. Any variation of power or squat is permitted.

Shoulder To Overhead - All barbells will be taken from the floor, so the athlete will need to clean the bar to the front rack for first rep. Any shoulder to overhead is permitted: strict press , push press , push jerk , split jerk. All reps MUST be locked out and stacked failure to do so will result in a no rep.

8 mins for 2 score 1 for load 1 for S2O/H 

#1 P1 P2 alternating mins for a 3 Rep Hang Clean (3 each 6 mins) 

#2 Max Reps Shoulder To Overhead @ 42.5kg/60kg

Event 2 FLOW 

Event 2 will start with weight loaded for P1s first attempt at a 3 rep hang clean. P1 will have 1 minute to execute a successful 3 rep hang clean at set weight. The following minute will be P2s turn for their first attempt at a 3 rep hang clean. EACH partner will have 3 attempts with 1 minute each attempt allowed. Loading of the bar can be done at any time. Any lift not locked out before the minute lifting cap will NOT count. Power, squat or a combination of is allowed. Once the 6 minutes of clean attempts are complete each pairing will have 30 seconds to load the allocated shoulder to overhead weight onto the bar. After 30 seconds a 90 second AMRAP of shoulder to overhead begins. Partners must tag in and out from the X when alternating working efforts. Score 1 is total kilos of successful hang cleans Score 2 is total reps of Shoulder to overhead 

Standards 

Hang Clean- For the 3 rep hang clean the following must be met. First movement is a locked out deadlift then lower into the hang. The hang MUST stay above the knee, all three reps must be caught back at the hang, any bar that is dropped back to floor will not count and reps will restart. Any variation of power or squat is permitted.

Shoulder To Overhead - All barbells will be taken from the floor, so the athlete will need to clean the bar to the front rack for first rep. Any shoulder to overhead is permitted: strict press , push press , push jerk , split jerk. All reps MUST be locked out and stacked failure to do so will result in a no rep.

8 mins for 2 score 1 for load 1 for S2O/H 

#1 P1 P2 alternating mins for a 3 Rep Hang Clean (3 each 6 mins) 

#2 Max Reps Shoulder To Overhead @ 42.5kg/60kg

Event 2 FLOW 

Event 2 will start with weight loaded for P1s first attempt at a 3 rep hang clean. P1 will have 1 minute to execute a successful 3 rep hang clean at set weight. The following minute will be P2s turn for their first attempt at a 3 rep hang clean. EACH partner will have 3 attempts with 1 minute each attempt allowed. Loading of the bar can be done at any time. Any lift not locked out before the minute lifting cap will NOT count. Power, squat or a combination of is allowed. Once the 6 minutes of clean attempts are complete each pairing will have 30 seconds to load the allocated shoulder to overhead weight onto the bar. After 30 seconds a 90 second AMRAP of shoulder to overhead begins. Partners must tag in and out from the X when alternating working efforts. Score 1 is total kilos of successful hang cleans Score 2 is total reps of Shoulder to overhead 

Standards 

Hang Clean- For the 3 rep hang clean the following must be met. First movement is a locked out deadlift then lower into the hang. The hang MUST stay above the knee, all three reps must be caught back at the hang, any bar that is dropped back to floor will not count and reps will restart. Any variation of power or squat is permitted.

Shoulder To Overhead - All barbells will be taken from the floor, so the athlete will need to clean the bar to the front rack for first rep. Any shoulder to overhead is permitted: strict press , push press , push jerk , split jerk. All reps MUST be locked out and stacked failure to do so will result in a no rep.

8 mins for 2 score 1 for load 1 for S2O/H 

#1 P1 P2 alternating mins for a 3 Rep Hang Clean (3 each 6 mins) 

#2 Max Reps Shoulder To Overhead @ 30kg/42.5kg

Event 2 FLOW 

Event 2 will start with weight loaded for P1s first attempt at a 3 rep hang clean. P1 will have 1 minute to execute a successful 3 rep hang clean at set weight. The following minute will be P2s turn for their first attempt at a 3 rep hang clean. EACH partner will have 3 attempts with 1 minute each attempt allowed. Loading of the bar can be done at any time. Any lift not locked out before the minute lifting cap will NOT count. Power, squat or a combination of is allowed. Once the 6 minutes of clean attempts are complete each pairing will have 30 seconds to load the allocated shoulder to overhead weight onto the bar. After 30 seconds a 90 second AMRAP of shoulder to overhead begins. Partners must tag in and out from the X when alternating working efforts. Score 1 is total kilos of successful hang cleans Score 2 is total reps of Shoulder to overhead 

Standards 

Hang Clean- For the 3 rep hang clean the following must be met. First movement is a locked out deadlift then lower into the hang. The hang MUST stay above the knee, all three reps must be caught back at the hang, any bar that is dropped back to floor will not count and reps will restart. Any variation of power or squat is permitted.

Shoulder To Overhead - All barbells will be taken from the floor, so the athlete will need to clean the bar to the front rack for first rep. Any shoulder to overhead is permitted: strict press , push press , push jerk , split jerk. All reps MUST be locked out and stacked failure to do so will result in a no rep.

8 mins for 2 score 1 for load 1 for S2O/H 

#1 P1 P2 alternating mins for a 3 Rep Hang Clean (3 each 6 mins) 

#2 Max Reps Shoulder To Overhead @ 30kg/42.5kg

Event 2 FLOW 

Event 2 will start with weight loaded for P1s first attempt at a 3 rep hang clean. P1 will have 1 minute to execute a successful 3 rep hang clean at set weight. The following minute will be P2s turn for their first attempt at a 3 rep hang clean. EACH partner will have 3 attempts with 1 minute each attempt allowed. Loading of the bar can be done at any time. Any lift not locked out before the minute lifting cap will NOT count. Power, squat or a combination of is allowed. Once the 6 minutes of clean attempts are complete each pairing will have 30 seconds to load the allocated shoulder to overhead weight onto the bar. After 30 seconds a 90 second AMRAP of shoulder to overhead begins. Partners must tag in and out from the X when alternating working efforts. Score 1 is total kilos of successful hang cleans Score 2 is total reps of Shoulder to overhead 

Standards 

Hang Clean- For the 3 rep hang clean the following must be met. First movement is a locked out deadlift then lower into the hang. The hang MUST stay above the knee, all three reps must be caught back at the hang, any bar that is dropped back to floor will not count and reps will restart. Any variation of power or squat is permitted.

Shoulder To Overhead - All barbells will be taken from the floor, so the athlete will need to clean the bar to the front rack for first rep. Any shoulder to overhead is permitted: strict press , push press , push jerk , split jerk. All reps MUST be locked out and stacked failure to do so will result in a no rep.

8 mins for 2 score 1 for load 1 for S2O/H 

#1 P1 P2 alternating mins for a 3 Rep Hang Clean (3 each 6 mins) 

#2 Max Reps Shoulder To Overhead @ 50kg/70kg

Event 2 FLOW 

Event 2 will start with weight loaded for P1s first attempt at a 3 rep hang clean. P1 will have 1 minute to execute a successful 3 rep hang clean at set weight. The following minute will be P2s turn for their first attempt at a 3 rep hang clean. EACH partner will have 3 attempts with 1 minute each attempt allowed. Loading of the bar can be done at any time. Any lift not locked out before the minute lifting cap will NOT count. Power, squat or a combination of is allowed. Once the 6 minutes of clean attempts are complete each pairing will have 30 seconds to load the allocated shoulder to overhead weight onto the bar. After 30 seconds a 90 second AMRAP of shoulder to overhead begins. Partners must tag in and out from the X when alternating working efforts. Score 1 is total kilos of successful hang cleans Score 2 is total reps of Shoulder to overhead 

Standards 

Hang Clean- For the 3 rep hang clean the following must be met. First movement is a locked out deadlift then lower into the hang. The hang MUST stay above the knee, all three reps must be caught back at the hang, any bar that is dropped back to floor will not count and reps will restart. Any variation of power or squat is permitted.

Shoulder To Overhead - All barbells will be taken from the floor, so the athlete will need to clean the bar to the front rack for first rep. Any shoulder to overhead is permitted: strict press , push press , push jerk , split jerk. All reps MUST be locked out and stacked failure to do so will result in a no rep.

8 mins for 2 score 1 for load 1 for S2O/H 

#1 P1 P2 alternating mins for a 3 Rep Hang Clean (3 each 6 mins) 

#2 Max Reps Shoulder To Overhead @ 50kg/70kg

Event 2 FLOW 

Event 2 will start with weight loaded for P1s first attempt at a 3 rep hang clean. P1 will have 1 minute to execute a successful 3 rep hang clean at set weight. The following minute will be P2s turn for their first attempt at a 3 rep hang clean. EACH partner will have 3 attempts with 1 minute each attempt allowed. Loading of the bar can be done at any time. Any lift not locked out before the minute lifting cap will NOT count. Power, squat or a combination of is allowed. Once the 6 minutes of clean attempts are complete each pairing will have 30 seconds to load the allocated shoulder to overhead weight onto the bar. After 30 seconds a 90 second AMRAP of shoulder to overhead begins. Partners must tag in and out from the X when alternating working efforts. Score 1 is total kilos of successful hang cleans Score 2 is total reps of Shoulder to overhead 

Standards 

Hang Clean- For the 3 rep hang clean the following must be met. First movement is a locked out deadlift then lower into the hang. The hang MUST stay above the knee, all three reps must be caught back at the hang, any bar that is dropped back to floor will not count and reps will restart. Any variation of power or squat is permitted.

Shoulder To Overhead - All barbells will be taken from the floor, so the athlete will need to clean the bar to the front rack for first rep. Any shoulder to overhead is permitted: strict press , push press , push jerk , split jerk. All reps MUST be locked out and stacked failure to do so will result in a no rep.

8 mins for 2 score 1 for load 1 for S2O/H 

#1 P1 P2 alternating mins for a 3 Rep Hang Clean (3 each 6 mins) 

#2 Max Reps Shoulder To Overhead @ 42.5kg/60kg

Event 2 FLOW 

Event 2 will start with weight loaded for P1s first attempt at a 3 rep hang clean. P1 will have 1 minute to execute a successful 3 rep hang clean at set weight. The following minute will be P2s turn for their first attempt at a 3 rep hang clean. EACH partner will have 3 attempts with 1 minute each attempt allowed. Loading of the bar can be done at any time. Any lift not locked out before the minute lifting cap will NOT count. Power, squat or a combination of is allowed. Once the 6 minutes of clean attempts are complete each pairing will have 30 seconds to load the allocated shoulder to overhead weight onto the bar. After 30 seconds a 90 second AMRAP of shoulder to overhead begins. Partners must tag in and out from the X when alternating working efforts. Score 1 is total kilos of successful hang cleans Score 2 is total reps of Shoulder to overhead 

Standards 

Hang Clean- For the 3 rep hang clean the following must be met. First movement is a locked out deadlift then lower into the hang. The hang MUST stay above the knee, all three reps must be caught back at the hang, any bar that is dropped back to floor will not count and reps will restart. Any variation of power or squat is permitted.

Shoulder To Overhead - All barbells will be taken from the floor, so the athlete will need to clean the bar to the front rack for first rep. Any shoulder to overhead is permitted: strict press , push press , push jerk , split jerk. All reps MUST be locked out and stacked failure to do so will result in a no rep.

8 mins for 2 score 1 for load 1 for S2O/H 

#1 P1 P2 alternating mins for a 3 Rep Hang Clean (3 each 6 mins) 

#2 Max Reps Shoulder To Overhead @ 42.5kg/60kg

Event 2 FLOW 

Event 2 will start with weight loaded for P1s first attempt at a 3 rep hang clean. P1 will have 1 minute to execute a successful 3 rep hang clean at set weight. The following minute will be P2s turn for their first attempt at a 3 rep hang clean. EACH partner will have 3 attempts with 1 minute each attempt allowed. Loading of the bar can be done at any time. Any lift not locked out before the minute lifting cap will NOT count. Power, squat or a combination of is allowed. Once the 6 minutes of clean attempts are complete each pairing will have 30 seconds to load the allocated shoulder to overhead weight onto the bar. After 30 seconds a 90 second AMRAP of shoulder to overhead begins. Partners must tag in and out from the X when alternating working efforts. Score 1 is total kilos of successful hang cleans Score 2 is total reps of Shoulder to overhead 

Standards 

Hang Clean- For the 3 rep hang clean the following must be met. First movement is a locked out deadlift then lower into the hang. The hang MUST stay above the knee, all three reps must be caught back at the hang, any bar that is dropped back to floor will not count and reps will restart. Any variation of power or squat is permitted.

Shoulder To Overhead - All barbells will be taken from the floor, so the athlete will need to clean the bar to the front rack for first rep. Any shoulder to overhead is permitted: strict press , push press , push jerk , split jerk. All reps MUST be locked out and stacked failure to do so will result in a no rep.

8 mins for 2 score 1 for load 1 for S2O/H 

#1 P1 P2 alternating mins for a 3 Rep Hang Clean (3 each 6 mins) 

#2 Max Reps Shoulder To Overhead @ 30kg/42.5

Event 2 FLOW 

Event 2 will start with weight loaded for P1s first attempt at a 3 rep hang clean. P1 will have 1 minute to execute a successful 3 rep hang clean at set weight. The following minute will be P2s turn for their first attempt at a 3 rep hang clean. EACH partner will have 3 attempts with 1 minute each attempt allowed. Loading of the bar can be done at any time. Any lift not locked out before the minute lifting cap will NOT count. Power, squat or a combination of is allowed. Once the 6 minutes of clean attempts are complete each pairing will have 30 seconds to load the allocated shoulder to overhead weight onto the bar. After 30 seconds a 90 second AMRAP of shoulder to overhead begins. Partners must tag in and out from the X when alternating working efforts. Score 1 is total kilos of successful hang cleans Score 2 is total reps of Shoulder to overhead 

Standards 

Hang Clean- For the 3 rep hang clean the following must be met. First movement is a locked out deadlift then lower into the hang. The hang MUST stay above the knee, all three reps must be caught back at the hang, any bar that is dropped back to floor will not count and reps will restart. Any variation of power or squat is permitted.

Shoulder To Overhead - All barbells will be taken from the floor, so the athlete will need to clean the bar to the front rack for first rep. Any shoulder to overhead is permitted: strict press , push press , push jerk , split jerk. All reps MUST be locked out and stacked failure to do so will result in a no rep.

8 mins for 2 score 1 for load 1 for S2O/H 

#1 P1 P2 alternating mins for a 3 Rep Hang Clean (3 each 6 mins) 

#2 Max Reps Shoulder To Overhead @ 30kg/42.5

Event 2 FLOW 

Event 2 will start with weight loaded for P1s first attempt at a 3 rep hang clean. P1 will have 1 minute to execute a successful 3 rep hang clean at set weight. The following minute will be P2s turn for their first attempt at a 3 rep hang clean. EACH partner will have 3 attempts with 1 minute each attempt allowed. Loading of the bar can be done at any time. Any lift not locked out before the minute lifting cap will NOT count. Power, squat or a combination of is allowed. Once the 6 minutes of clean attempts are complete each pairing will have 30 seconds to load the allocated shoulder to overhead weight onto the bar. After 30 seconds a 90 second AMRAP of shoulder to overhead begins. Partners must tag in and out from the X when alternating working efforts. Score 1 is total kilos of successful hang cleans Score 2 is total reps of Shoulder to overhead 

Standards 

Hang Clean- For the 3 rep hang clean the following must be met. First movement is a locked out deadlift then lower into the hang. The hang MUST stay above the knee, all three reps must be caught back at the hang, any bar that is dropped back to floor will not count and reps will restart. Any variation of power or squat is permitted.

Shoulder To Overhead - All barbells will be taken from the floor, so the athlete will need to clean the bar to the front rack for first rep. Any shoulder to overhead is permitted: strict press , push press , push jerk , split jerk. All reps MUST be locked out and stacked failure to do so will result in a no rep.

EVENT #3 - Floater

Floater must be completed before your start time of event 4 

P1 - 1 min Echo Bike Max Cals 

P2 - 1 min Row Max Cals

**each partner only chooses 1 machine for the min score is combined cals between the machine. No pull of the rower or spin of the bike is to occur after the TIME call. If an obvious overtime effort a penalty of -4 calories will be in place 

Event 3 FLOW 

Event 3 is a FLOATER event meaning it can be done at any time once a team has passed registration. There will be a judge set up with one bike and one rower. Each team member will choose one of the machines to perform max calories in 1 min on. The score is the combined number of calories AFTER roll over. If the bike or the rower is continued after the 1 min time cap a 4 calorie penalty will be implemented. Both the rower and the bike will be in the same minute 

Standards 

ROWER - Athlete must start with legs extended and arms on thighs or by the side. 

BIKE - Athlete must start off the bike completely.

EVENT #4 - ADVANCED

14 min cap for time 

P1 50 DU P2 8 Burpee Bar Taps (simultaneously)

SPLIT 60 Toes To Bar 

P1 8 Burpee Bar Taps P2 50 DU (simultaneously)

SPLIT 50 C2B 

P1 50 DU P2 8 Burpee Bar Taps (simultaneously)

SPLIT 40 HSPU 

P1 8 Burpee Bar Taps P2 50 DU (simultaneously)

SPLIT 30 Wall Walks 

P1 50 DU P2 8 Burpee Bar Taps (simultaneously)

SPLIT 20 BMU  

Event 4 FLOW 

Event 4 will start with both athletes starting on the X, 3,2,1 GO and P1 can start D/U and P2 can start burpee bar taps, once both movements are complete one athlete will start toes to bar and the other return to the X, a tag must be made when swapping out working partner, AFTER toes to bar P1 will start burpee bar taps  and P2 will D/U (partners must swap movements each time) then start C2B with tag ins for working partner. This process is continued for HSPU, wall walks and BMU. Score is time completed in OR reps at 14 mins 

Standards 

D/U - Rope passes under feet twice per jump 

Burpee Bar Taps : Athlete must touch the bar at the top of the burpee NOTE athlete must not be able to touch said bar when standing under the bar with straight arms. 

Toes To Bar: The feet must past behind the pull up bar at the start and both feet touch the bar at the top of the rep. 

Chest To Bar - Any strict or kipping is allowed provided the chest comes in contact with the bar at the top of the rep. 

HSPU - Open standards a line 10 inches off the wall and 76cm long hands Must touch some portion of the line and all reps will be to a mat provided strict or kipping reps are allowed. All reps to be locked out and heels touching the wall to count 

Wall Walk - Open standards line 10 inches off and 76cm long. A second line for start position will be for men 60 inches and female 55 inches. Hands must start in front of the line, then touch the 10 inch line before returning to the start line. Hands must clear start line before anything else touches the ground. 

BMU -  The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip.

EVENT #4 - ADVANCED

14 min cap for time 

P1 50 DU P2 8 Burpee Bar Taps (simultaneously)

SPLIT 60 Toes To Bar 

P1 8 Burpee Bar Taps P2 50 DU (simultaneously)

SPLIT 50 C2B 

P1 50 DU P2 8 Burpee Bar Taps (simultaneously)

SPLIT 40 HSPU 

P1 8 Burpee Bar Taps P2 50 DU (simultaneously)

SPLIT 30 Wall Walks 

P1 50 DU P2 8 Burpee Bar Taps (simultaneously)

SPLIT 20 BMU  

Event 4 FLOW 

Event 4 will start with both athletes starting on the X, 3,2,1 GO and P1 can start D/U and P2 can start burpee bar taps, once both movements are complete one athlete will start toes to bar and the other return to the X, a tag must be made when swapping out working partner, AFTER toes to bar P1 will start burpee bar taps  and P2 will D/U (partners must swap movements each time) then start C2B with tag ins for working partner. This process is continued for HSPU, wall walks and BMU. Score is time completed in OR reps at 14 mins 

Standards 

D/U - Rope passes under feet twice per jump 

Burpee Bar Taps : Athlete must touch the bar at the top of the burpee NOTE athlete must not be able to touch said bar when standing under the bar with straight arms. 

Toes To Bar: The feet must past behind the pull up bar at the start and both feet touch the bar at the top of the rep. 

Chest To Bar - Any strict or kipping is allowed provided the chest comes in contact with the bar at the top of the rep. 

HSPU - Open standards a line 10 inches off the wall and 76cm long hands Must touch some portion of the line and all reps will be to a mat provided strict or kipping reps are allowed. All reps to be locked out and heels touching the wall to count 

Wall Walk - Open standards line 10 inches off and 76cm long. A second line for start position will be for men 60 inches and female 55 inches. Hands must start in front of the line, then touch the 10 inch line before returning to the start line. Hands must clear start line before anything else touches the ground. 

BMU -  The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip.

EVENT #4 - ADVANCED

14 min cap for time 

P1 50 DU P2 8 Burpee Bar Taps (simultaneously)

SPLIT 60 Toes To Bar 

P1 8 Burpee Bar Taps P2 50 DU (simultaneously)

SPLIT 50 Pull Ups

P1 50 DU P2 8 Burpee Bar Taps (simultaneously)

SPLIT 40 HSPU 

P1 8 Burpee Bar Taps P2 50 DU (simultaneously)

SPLIT 30 Wall Walks 

P1 50 DU P2 8 Burpee Bar Taps (simultaneously)

SPLIT 20 C2B

Event 4 FLOW 

Event 4 will start with both athletes starting on the X, 3,2,1 GO and P1 can start D/U and P2 can start burpee bar taps, once both movements are complete one athlete will start toes to bar and the other return to the X, a tag must be made when swapping out working partner, AFTER toes to bar P1 will start burpee bar taps  and P2 will D/U (partners must swap movements each time) then start Pull ups with tag ins for working partner. This process is continued for HSPU, wall walks and C2B. Score is time completed in OR reps at 14 mins 

Standards 

D/U - rope passes under feet twice per jump 

Burpee Bar Taps - Athlete must touch the bar at the top of the burpee NOTE athlete must not be able to touch said bar when standing under the bar with straight arms. 

Toes To Rar - The feet must past behind the pull up bar at the start and both feet touch the bar at the top of the rep. 

Pull Ups -  At the start of each rep, the athlete's arms must be fully extended. Any style of pull-up or grip is permitted as long as the requirements are met. Chin must break the parallel of the pull up bar at some point. Strict, kipping, butterfly are all allowed 

HSPU - Open standards a line 10 inches off the wall and 76cm long hands Must touch some portion of the line and all reps will be to a mat provided strict or kipping reps are allowed. All reps to be locked out and heels touching the wall to count 

Wall Walk - Open standards line 10 inches off and 76cm long. A second line for start position will be for men 60 inches and female 55 inches. Hands must start in front of the line, then touch the 10 inch line before returning to the start line. Hands must clear the start line before anything else touches the ground. 

Chest To Bar - any strict or kipping is allowed provided the chest comes in contact with the bar at the top of the rep.

EVENT #4 - ADVANCED

14 min cap for time 

P1 50 DU P2 8 Burpee Bar Taps (simultaneously)

SPLIT 60 Toes To Bar 

P1 8 Burpee Bar Taps P2 50 DU (simultaneously)

SPLIT 50 Pull Ups

P1 50 DU P2 8 Burpee Bar Taps (simultaneously)

SPLIT 40 HSPU 

P1 8 Burpee Bar Taps P2 50 DU (simultaneously)

SPLIT 30 Wall Walks 

P1 50 DU P2 8 Burpee Bar Taps (simultaneously)

SPLIT 20 C2B

Event 4 FLOW 

Event 4 will start with both athletes starting on the X, 3,2,1 GO and P1 can start D/U and P2 can start burpee bar taps, once both movements are complete one athlete will start toes to bar and the other return to the X, a tag must be made when swapping out working partner, AFTER toes to bar P1 will start burpee bar taps  and P2 will D/U (partners must swap movements each time) then start Pull ups with tag ins for working partner. This process is continued for HSPU, wall walks and C2B. Score is time completed in OR reps at 14 mins 

Standards 

D/U - rope passes under feet twice per jump 

Burpee Bar Taps - Athlete must touch the bar at the top of the burpee NOTE athlete must not be able to touch said bar when standing under the bar with straight arms. 

Toes To Rar - The feet must past behind the pull up bar at the start and both feet touch the bar at the top of the rep. 

Pull Ups -  At the start of each rep, the athlete's arms must be fully extended. Any style of pull-up or grip is permitted as long as the requirements are met. Chin must break the parallel of the pull up bar at some point. Strict, kipping, butterfly are all allowed 

HSPU - Open standards a line 10 inches off the wall and 76cm long hands Must touch some portion of the line and all reps will be to a mat provided strict or kipping reps are allowed. All reps to be locked out and heels touching the wall to count 

Wall Walk - Open standards line 10 inches off and 76cm long. A second line for start position will be for men 60 inches and female 55 inches. Hands must start in front of the line, then touch the 10 inch line before returning to the start line. Hands must clear the start line before anything else touches the ground. 

Chest To Bar - any strict or kipping is allowed provided the chest comes in contact with the bar at the top of the rep.

EVENT #4 - Scaled

14 min cap for time 

P1 50 Single Unders P2 8 Burpee Bar Taps (simultaneously)

SPLIT 60 Hanging Knee Raises 

P1 8 Burpee Bar Taps P2 50 Single Unders (simultaneously)

SPLIT 50 Ring Rows 

P1 50 Single Unders P2 8 Burpee Bar Taps (simultaneously)

SPLIT 40 Push Ups (toes/knees) 

P1 8 Burpee Bar Taps P2 50 Single Unders (simultaneously)

SPLIT 30 Wall Walks (modified)

P1 50 Single Unders P2 8 Burpee Bar Taps (simultaneously)

SPLIT 20 Jumping Pull Ups 

Event 4 FLOW 

Event 4 will start with both athletes starting on the X, 3,2,1 GO and P1 can start single unders and P2 can start burpee bar taps, once both movements are complete one athlete will start hanging knee raises and the other return to the X, a tag must be made when swapping out working partner, AFTER hanging knee raises P1 will start burpee bar taps  and P2 will single unders (partners must swap movements each time) then start ring rows with tag ins for working partner. This process is continued for push ups, wall walks and jumping pull ups. Score is time completed in OR reps at 14 mins 

Standards 

Single Unders - rope passes under feet once per jump 

Burpee Bar Taps - athlete must touch the bar at the top of the burpee NOTE athlete must not be able to touch said bar when standing under the bar with straight arms. 

Hanging Knee Raises - athletes body at one point need to be straight with full hip and knee extension. The knee must then also break the parallel of the hip

Ring Rows  -  with no part of the foot touching the line athletes must start with arms straight, a part of the chest must then touch the rings for the rep to be credited. 

Push Ups  - for the males off the toes and some part of the chest must touch the ground. For females on the knees and some part of the chest must touch the ground. If anything other than the chest touches the ground this will result in a no rep.

Wall Walk - A line for start position will be for men 60 inches and female 55 inches. Hands must start in front of the line, then go past the start line clearly with feet on the wall. A return in front of the line before feet touch the ground will credit the rep. 

Jumping Pull Ups - each rep must start with a jump to the bar. From here any form of pull up is accepted. Kipping strict etc. NOTE The athlete must not be able to touch said bar when standing under the bar with straight arms.

EVENT #4 - Scaled

14 min cap for time 

P1 50 Single Unders P2 8 Burpee Bar Taps (simultaneously)

SPLIT 60 Hanging Knee Raises 

P1 8 Burpee Bar Taps P2 50 Single Unders (simultaneously)

SPLIT 50 Ring Rows 

P1 50 Single Unders P2 8 Burpee Bar Taps (simultaneously)

SPLIT 40 Push Ups (toes/knees) 

P1 8 Burpee Bar Taps P2 50 Single Unders (simultaneously)

SPLIT 30 Wall Walks (modified)

P1 50 Single Unders P2 8 Burpee Bar Taps (simultaneously)

SPLIT 20 Jumping Pull Ups 

Event 4 FLOW 

Event 4 will start with both athletes starting on the X, 3,2,1 GO and P1 can start single unders and P2 can start burpee bar taps, once both movements are complete one athlete will start hanging knee raises and the other return to the X, a tag must be made when swapping out working partner, AFTER hanging knee raises P1 will start burpee bar taps  and P2 will single unders (partners must swap movements each time) then start ring rows with tag ins for working partner. This process is continued for push ups, wall walks and jumping pull ups. Score is time completed in OR reps at 14 mins 

Standards 

Single Unders - rope passes under feet once per jump 

Burpee Bar Taps - athlete must touch the bar at the top of the burpee NOTE athlete must not be able to touch said bar when standing under the bar with straight arms. 

Hanging Knee Raises - athletes body at one point need to be straight with full hip and knee extension. The knee must then also break the parallel of the hip

Ring Rows  -  with no part of the foot touching the line athletes must start with arms straight, a part of the chest must then touch the rings for the rep to be credited. 

Push Ups  - for the males off the toes and some part of the chest must touch the ground. For females on the knees and some part of the chest must touch the ground. If anything other than the chest touches the ground this will result in a no rep.

Wall Walk - A line for start position will be for men 60 inches and female 55 inches. Hands must start in front of the line, then go past the start line clearly with feet on the wall. A return in front of the line before feet touch the ground will credit the rep. 

Jumping Pull Ups - each rep must start with a jump to the bar. From here any form of pull up is accepted. Kipping strict etc. NOTE The athlete must not be able to touch said bar when standing under the bar with straight arms.