EVENT 3

Flow:

At the sound of 3-2-1-GO, athletes will have 6 minutes or 3 attempts to establish a 1RM snatch. At the 6:00 mark, athletes will have another 6 minutes or 3 attempts to establish a 1RM clean and jerk. At the 12:00 mark, there will be a 2 minute transition before event 4 begins. Athlete’s score is the total weight of their heaviest snatch and heaviest clean and jerk.

Standards:

Snatch- Athletes must take the bar from the ground to overhead in one motion, and show control at the top of the lift until their judge gives them the signal to drop the bar. Any style of the snatch is allowed.

Clean and jerk- Athletes must take the bar from the ground to the front rack, and then from the front rack to overhead. Athletes must show control overhead until their judges gives them the signal to drop the bar. Any style of clean and jerk is allowed.

- Event 4-

Flow:

At the sound of 3-2-1-GO, athletes will perform 9 power snatches. They will then move to the rig and perform 9 bar muscle ups or 15 pull-ups. They will repeat this for the round of 7 (12) and 5 (9) at which time their workout is complete. Athlete’s score is the total time it takes for them to complete the workout.

Standards:

Power snatch- Athletes must take the bar from the ground to overhead in one motion, and show a controlled lockout overhead before lowering or dropping the bar. Squat snatches are allowed.

Bar muscle up- Athletes must begin hanging from the bar with arms fully locked out. The rep is complete when the athlete has both arms locked out with their body in a controlled, supported position over the bar.

Pull up- Athletes must begin hanging from the bar with arms fully locked out. The rep is complete when the athlete’s chin breaks the horizontal plane of the bar. Any style of pull up and grip is allowed.

Time Cap: 7 minutes for all divisions

Flow:

At the sound of 3-2-1-GO, both athletes will begin their 800 meter run. Upon completion of the run, Athlete A will row 100 calories, while Athlete B bikes 75 calories. Once both athletes have completed their respective calories, both will work together on a 60 calorie ski with one working at at time. This event is one score. The score is the time on the clock when the ski monitor reads 60 calories.

Standards:

Row- Athletes must remain seated with both hands on the rower oar until the screen reads 100 calories. Athletes MAY NOT release the oar without setting it in the hook on the rower. Releasing the oar and letting it fly forward will result in a 10 second penalty.

Bike- Athletes must remain seated on the bike until the screen reads 75 calories.

Ski- Athletes may switch out on the ski as many times as they would like.

Time Cap:

15 minutes for all divisions

Flow:

At the sound of 3-2-1-GO, Athlete A will start on the 120 double-unders or 160 single-unders while Athlete B hangs from the bar. Athletes may switch at any time. Once the required number of reps has been completed, athletes will move to the toes to bar / knee raises where one will perform them while the other holds dumbbells in a farmer hold. RX will hold two, scaled will hold one. Athletes will then work through 30 dumbbell box step overs with one athlete working at at time. Athletes may split the reps up however they choose. Teams will repeat this for a total of three rounds. Team’s score is the time it takes to complete all three rounds.

Standards:

Toes to bar- Athletes must begin hanging from the bar with both arms fully locked out. The athletes feet must pass behind the vertical plane of their pull-up bar. The rep is complete when both feet touch the bar.

Knee raises- Athletes must begin hanging from the bar with both arms fully locked out. Their feet must pass behind the vertical plane of their pull-up bar. The rep is complete when both knees rise higher than the athlete’s hips.

Single-unders /Double-unders- Come on, don’t be that guy.

DB box step over- Athletes must hold the dumbbell(s) by their side in a farmer carry position. Scaled athletes will hold one dumbbell while RX and Elite athletes will hold two. Athletes must step onto and over the box and then down to the other side. The rep is complete when both feet hit the ground on the opposite side of the box. Other than the feet, no part of the athletes body nor the dumbbells may touch the box during the rep.

DB farmer hold- Athletes must stand locked out with the dumbbell(s) at their side(s). Athletes MAY NOT loop their gymnastic grips under the handles of the dumbbell(s).

Dead hang- Athletes must hang from the pull up bar with their feet off the ground.

Time Cap: 16 minutes for all divisions