Winter Classic 2025

Event 1: Negative Free Roll 

Everyone working at the same time

3 Rounds for Time: (15 min CAP) 

15 Box Jump Overs 

*Row for Calories

10 Single DB Thrusters 

*Echo for Calories

*8 Synchro Burpees between every movement

2 scores for the workout 

Time to complete workout
Total Calories of Rower and Echo

Rx: Box 24/20, DB 50/35

Int: Box 24/20, DB 40/30 

Scaled: Box 20/14 (step overs permitted), DB 35/25 

WORKOUT FLOW

At 3,2,1 Go, each athlete will take one of the four stations, Row for Cals, Box Jump Overs, Echo for Cals or Single DB Thrusters.

Those who are at Row and Echo will accumulate cals until the other two athletes will complete the designated reps of their respective movement.

Then all four athletes will complete 8 synchronized burpees.

Athletes will then rotate to the next movement.

Every time they rotate the stations, they will complete 8 synchronized burpees.

Continue this pattern until all athletes complete a total of 3 rounds of the four movements.

Workout will finish with the final set of synchronized burpees.

This workout will have a 15 minute time cap.

There are two scores for this workout. Time to complete 3 rounds, and the total calories accumulated on Row and Echo.

MOVEMENT STANDARDS

Box Jump Overs:
Two foot take off and step down is required. Scaled division may step up and step down. Athletes are responsible for switching the box height between male and female.

Single DB Thrusters:
Athlete will begin the movement by holding the DB over one shoulder in front rack position. Perform a squat so the hip crease reaches below the knee cap, then in one smooth motion, stand up and press the DB overhead to full extension with knees, hips and the elbow fully locked out and the DB right over the frontal plane of the athlete. Athlete may use either arm to complete the reps.

Row for Cals:
Make sure that the monitor is at zero calories at the start of the workout. Athlete may not touch the monitor during the workout. Rollover calories WILL count.

Echo for Cals:
Make sure that the monitor is at zero calories at the start of the workout. Athlete may not touch the monitor during the workout. Rollover calories WILL count.

Synchronized Burpees:
All athletes must be on the floor with their chest and thighs touching the ground at the same time, and jump at the same time with hands clearly above the athlete's head.

Event 1: Negative Free Roll 

Everyone working at the same time

3 Rounds for Time: (15 min CAP) 

15 Box Jump Overs 

*Row for Calories

10 Single DB Thrusters 

*Echo for Calories

*8 Synchro Burpees between every movement

2 scores for the workout 

Time to complete workout
Total Calories of Rower and Echo

Rx: Box 24/20, DB 50/35

Int: Box 24/20, DB 40/30 

Scaled: Box 20/14 (step overs permitted), DB 35/25 

WORKOUT FLOW

At 3,2,1 Go, each athlete will take one of the four stations, Row for Cals, Box Jump Overs, Echo for Cals or Single DB Thrusters.

Those who are at Row and Echo will accumulate cals until the other two athletes will complete the designated reps of their respective movement.

Then all four athletes will complete 8 synchronized burpees.

Athletes will then rotate to the next movement.

Every time they rotate the stations, they will complete 8 synchronized burpees.

Continue this pattern until all athletes complete a total of 3 rounds of the four movements.

Workout will finish with the final set of synchronized burpees.

This workout will have a 15 minute time cap.

There are two scores for this workout. Time to complete 3 rounds, and the total calories accumulated on Row and Echo.

MOVEMENT STANDARDS

Box Jump Overs:
Two foot take off and step down is required. Scaled division may step up and step down. Athletes are responsible for switching the box height between male and female.

Single DB Thrusters:
Athlete will begin the movement by holding the DB over one shoulder in front rack position. Perform a squat so the hip crease reaches below the knee cap, then in one smooth motion, stand up and press the DB overhead to full extension with knees, hips and the elbow fully locked out and the DB right over the frontal plane of the athlete. Athlete may use either arm to complete the reps.

Row for Cals:
Make sure that the monitor is at zero calories at the start of the workout. Athlete may not touch the monitor during the workout. Rollover calories WILL count.

Echo for Cals:
Make sure that the monitor is at zero calories at the start of the workout. Athlete may not touch the monitor during the workout. Rollover calories WILL count.

Synchronized Burpees:
All athletes must be on the floor with their chest and thighs touching the ground at the same time, and jump at the same time with hands clearly above the athlete's head.

Event 2: Okay Bet 

For Max Load in 16 min 

From 0:00-8:00

1 M/F will each establish a max

1 Hang Snatch + 1 Low Hang Snatch + 1 TnG Snatch

*as many attempts as you wish, one athlete working at a time
*any style of snatch (power or squat) is permitted

From 8:00-16:00

1 M/F will each establish a max

1 Hang Clean + 1 TnG Clean + 1 Shoulder to Overhead 

*as many attempts as you wish, one athlete working at a time
*any style of clean (power or squat) and any style of shoulder to overhead (strict press, push press, push jerk or split jerk) is permitted.

WORKOUT FLOW

This workout is for a total Max load in 16 minutes.

Each team will pair one male and one female together to complete either a snatch complex or a clean and jerk complex.

In the first 8:00 window Male and Female pair 1 will begin establishing a max Hang Snatch + Low Hang Snatch + Touch-and-go Snatch. Athletes may take as many attempts as they wish with one athlete working at a time.

Once the eight minute clock is complete, Male and Female pair 2 will begin establishing a max Hang Clean + Touch-and-go Clean + Shoulder to Overhead. Athletes may take as many attempts as they wish with one athlete working at a time.

Athletes who are not working may help their teammates change weights as they go. But they are not allowed to warm up with the barbell while the other pair is lifting.

Any form of Snatch or Clean is permitted (power or squat) and any form of Shoulder to Overhead is permitted (strict press, push press, push jerk, split jerk). Clean thruster is NOT permitted.

There will be one 45 pound bar and one 35 pound bar on the floor. The barbells may be preloaded before the clock starts.

Athletes must let the judge know of the weight that they are attempting to lift each time.

The score for this event will be the total load across all four athletes.

MOVEMENT STANDARDS

Hang Snatch:
Athlete must start in the standing tall position with knees and hips fully extended with the barbell in their hands in the hang position.
Then Athlete may lower the bar anywhere ABOVE their knees to perform a hang snatch. It can be a power snatch or a squat snatch.
The rep is complete when the bar is taken from above the knees to overhead in one smooth motion, and held overhead over the athlete's frontal plane with the elbows, hips and knees fully locked out.

Low Hang Snatch:
Athlete must start in the standing tall position with knees and hips fully extended with the barbell in their hands in the hang position.
Then Athlete MUST lower the bar anywhere BELOW their knees to perfrom a low hang snatch. The barbell CANNOT touch the floor. It can be a power snatch or a squat snatch.
The rep is complete when the bar is taken from below the knee to overhead in one smooth motion, and held overhead over the athlete's frontal plane with the elbows, hips and knees fully locked out.

Touch-and-go Snatch:
Athlete will lower the bar and make contact with the ground and immediately lift the bar off the ground to complete a snatch. It can be a power snatch or a squat snatch.
The rep is complete when the bar is taken from the ground to overhead in one smooth motion, and held overhead over the athlete's frontal plane with the elbows, hips and knees fully locked out.

Hang Clean:
Athlete must start in the standing tall position with knees and hips fully extended with the barbell in their hands in the hang position.
Then Athlete MUST lower the bar anywhere ABOVE their knees to perfrom a hang clean. It can be a power clean or a squat clean.
The rep is complete when the bar is taken from above the knee to the shoulders, and held in a front rack position with the elbows in front of the barbell and the hips and knees fully locked out.

Touch-and-go Clean:
Athlete will lower the bar and make contact with the ground and immediately lift the bar off the ground to complete a clean.It can be a power clean or a squat clean.
The rep is complete when the bar is taken from above the knee to the shoulders, and held in a front rack position with the elbows in front of the barbell and the hips and knees fully locked out.

Shoulder to Overhead:
The barbell starts in a front rack position. Athlete will lift the bar from the shoulder to overhead. It can be a strict press, a push press, a push jerk or a split jerk.
The rep is complete when the bar is held overhead over the athlete's frontal plane with the elbows, hips and knees fully locked out, and their feet in line. If Athlete performs a split jerk, their feel must come back in line with the barbell held overhead for the rep to count.

Event 3: Double Down 

In MM/FF Pairs 

Pairs will choose either Movement Column A or B as their Buy-in

2:00 ON/2:00 OFF for 4 Rounds EACH (16 min total)

*ALL MOVEMENTS ARE SYNCHRO
*When Column A movement is a buy-in, Column B movement becomes an AMRAP. When Column B movement is a buy-in, Column A movement becomes an AMRAP.

Rx:
Deadlift 225/155 Men’s bar for both
Wall Balls 20/14 to 10/9ft
Wall Walks 
DB 50/35
HSPU

Int:
Deadlift 185/115 Mens bar for both 
Wall Balls 20/14 to 10/9ft
Wall Walks over and back the grey tape
DB 40/30
HSPU 5” assist 15+Ab mat

Scaled:
Deadlift 135/95 Mens bar for both 
Wall Balls 20/14 to 9ft
Walk out w push up
DB 35/25
HRPU 

WORKOUT FLOW

In same-sex pairs, each pair will choose either Column A or Column B as their buy-in. The movements in the other column will be their AMRAP.

In a two minute on two minute off format, Pair A will start the movement in Column A as a buy-in, and accumulate reps of the movement in Column B in the remaining time of the two-minute window. Once Pair A finishes their round, Pair B will start the movement in Column B as a buy-in, and accumulate reps of the movement in Column A in the remaining time of the two-minute window.

In the next two-minute window, Pair A will do the second movement in Column A as a buy-in, and accumulate reps of the second movement in Column B in the remaining time of the two-minute window. Pair B will work on the second movements in reverse order once Pair A finishes the second round.

Team will continue this pattern until both pairs will complete all 4 rounds each.

The score for this event is the total number of reps accumulated in the AMRAP portion of each round.

Athletes are responsible for getting the necessary equipment ready for the round they perform. The pair that is not working may help the other pair with the equipment.

There is no requirement to tag the teammate between rounds. The pair may be ready to stand by the equipment for the next round.

MOVEMENT STANDARDS

Deadlifts:
The barbell starts from the ground. Athletes hands must be outside their legs. Sumo style deadlifts are not permitted. The rep is credited when athlete reaches a full extension with knees and hips fully locked out with their shoulders behind the barbell when seen from the sideview. Pronated, supinated and mixed grips are all permitted. The use of gymnastics grips or weightlifting straps is not permitted. Athletes are responsible for changing weights between male and female pairs. Clips must be used. It must be synchronized on the ground as well as at the full extension.

Wall Balls:
Athlete will perform squat with a wall ball held in a front rack position so their hip crease will reach below their knee cap, then athlete will throw the ball to the target at a designated height for the rep to count. The centre of the wall ball must clearly hit at or above the target. It must be synchronized at the bottom of the squat as well as the ball hitting the target at the same time.

Wall Walks:
Both athletes start in a prone position with their chest and thighs touching the ground and their hands touching their designated start line. Athletes will elevate their feet on the wall. Once both their feet get off the floor and make contact with the wall, they may start moving their hands towards the designated line by the wall. Athletes must touch the line with both hands at the same time. Once they reach the top position, athletes will descend by moving their hands towards the start line. Once both their hands make contact with the start line, they may lower their feet to the floor and return to the prone position. The rep is complete when the athlete's chest and thighs are back on the floor. The pair must be synchronized at the start position, as well as at the target line by the wall, for the rep to count.

Wall Walks Over the Line:
Both athletes start in a prone position with their chest and thighs touching the ground and their hands CLEARLY outside the designated start line. Athletes will elevate their feet on the wall. Once both their feet get off the floor and make contact with the wall, they may start moving their hands so both their hands CLEARLY are over the other side of the designated line. Once they reach the top position, athletes will descend by moving their hands back over the designated line. They may lower their feet to the ground to a prone position after both their hands are CLEARLY outisde the line. The rep is complete when the athlete's chest and thihgs are back on the floor. The pair must be synchronized at the start positoin, as well as at the top position with their hands clearly over the designated line.

Walk Out with a Push Up:
Athletes start in a standing tall position. Athletes will bend over and place their hands on the floor and move their hands forward with their feet in place. Once they reach the plank position, they will perform a push up. Athlete's chest must make contact with the floor at the bottom of the push up. Then athlete will move their hands back towards their feet and return to a standing tall position. Athlete must have their knees, hips fully extended with their shoulders completely stacked over their hips. The pair must be synchronized at the starting standing tall position as well as at the bottom of the push up position. Athletes may perform a push up from their knees.

Single DB Squat:
Athletes may hold a DB any way (front rack, over a shoulder, back rack, or suitcase). Athelte will start in a standing tall position with their knees, hips fully extended and their shoulders stacked over their hips. Then athletes will descend to a squat so their hip crease reaches below their knee cap. Athletes must stand up to a fully extended standing tall position for the rep to count. The pair must be synchronized at the bottom of the squat as well as at the standing tall position.

Single DB Reverse Lunge:
Athletes may hold a DB any way (front rack, over a shoulder, back rack, or suitcase). Athelte will start in a standing tall position with their knees, hips fully extended and their shoulders stacked over their hips. Athlete will then take a step back and lower their back knee to the floor until it makes contact with the floor. Then athlete will return to a standing tall position. Athlete must alternate their legs each rep. The pair must be synchronized at the bottom of the lunge with their knee on the floor at the same time as well as at the standing tall position.

Single DB Shoulder To Overhead:
Athlete will hold a DB in one hand in a front rack position. Athlete will then press the DB overhead so it reaches the full extension with their knees, hips, and elbow fully locked out with the DB stacked over their shoulder. Athlete my use any style of press (strict press, push press, push jerk, split jerk). If athlete chooses to perform split jerk, their feet must get in line before they lower the DB for the rep to count. The pair must be synchronized with the DB on the shoulder as well as at the lockout. 

Handstand Push Up:
Athlete will kick up to a handstand position with their hands in contact with the designated tape line. At the start of the rep, athlete's arms must be fully locked out with their shoulders, hips and knees clearly stacked over their wrist with only their heels touching the wall. Athlete will then descend to a handstand push up so their head will make contact with the mat. Then athlete will press up to a full extension with their elbows fully locked out and their shoulders, hips and knees clearly stacked over their wrists with only their heels touching the wall. Athlete may perform any style of handstand push ups (strict or kipping). Intermediate division will have one 15 pound plate and an ab-mat as an assist. The pair must be synchronized at the start of the rep with full extension, as well as at the bottom of the handstand push up with their head on the mat, and at the end of the rep with full extension.

Hand Release Push Up:
Athlete will start in a plank position with only their hands and toes on the floor and their elbows fully locked out and their hips are in line with their shoulders and their ankles. Athlete will then descend to the floor into a prone position with their chest and thighs touching the floor. Athlete's hands must leave the floor once they reach the prone position, and then athlete will press themselves up. Athlete's hips must rise at the same time with their shoulders. Once athlete reaches the full extension with their elbows fully locked out and their hips are in line with their shoulders and ankles, the rep is complete. The pair must be synchronized at the start of the rep in a plank position, as well as at the bottom position with their chest and thighs touching the floor.

Single Arm Devil's Press:
Athlete will start in a standing tall position with one DB in their hand. Athlete will then get down to a prone position with their chest and thighs touching the floor. Athlete will then stand up and perform a single DB snatch by taking the DB from the floor to the overhead position in one smooth motion. The rep is complete when athlete reaches the full extension with their knees, hips and elbows fully extended with the DB stacked over their shoulder. Hands must be alternated every rep. The pair must be synchronized in the prone position, as well as at the lockout with the DB overhead.

Event 4: Progressive Slot Machine 

14 min CAP 

Buy In: 30 sec Ski Erg EACH for total Cals 

Into:

M/F Pairs 

M/F Pair 1

Hold Dual KB Front Rack 

M/F Pair 2

Complete in 1 Work 1 Rest Format 

90 T2B
60 C2B 
30 BMU 

*KB must be in Front Rack for reps to count (knuckles under chin) 
*Any teammate may switch at any time but MUST always be a M/F pair 

2 scores for the workout 

• Time to complete workout
• Total Calories of Ski Erg

Rx:
55/35 KB
T2B
C2B
BMU

Int:
55/35 KB
Toed to Rings
Pull Up
C2B

Scaled:
35/25 KB
Hanging Knee Raises
Jumping Pull ups 
Jumping C2B 

WORKOUT FLOW

This workout will begin with a buy-in of 30 seconds each on the ski erg for total calories.

Then athletes will move in male female pairs with one pair holding a dual kettlebell front rack while the other pair completes in a “one works one rests” format 90 T2B , 60 C2B and 30 bar muscle ups.

The kettlebells must remain in the front rack for reps to count on the gymnastics movements. The pairs may switch at any time.

This workout will have a 14 minute total cap including the work time on the ski erg.

There will be two scored elements for this workout, the total time to complete the workout and the total calories from the ski erg buy in.

MOVEMENT STANDARDS

Ski erg:
Make sure the monitor is at zero at the start of the workout. Only one athlete is allowed on the ski erg platform. The first athlete may not touch the handles until the call of 3,2,1 GO. Each athlete will ski for calories for 30 seconds each. Transition time is included in the 30 seconds. Once all athletes have a turn, athletes will then move on to the For Time portion of the workout. Rollover calories WILL count.

Dual Kettlebell Front Rack Hold:
Athlete will hold both kettlebells in a front rack position. Athlete's knuckles must be directly under their chin and the kettlebells must be on the front side of the athlete's body for the rep to count.

Toes To Bar:
Athlete will hang on the pull up bar. The rep starts with the athlete's arms extended in a hang position with their heels behind the vertical plane of the pull up bar. The rep is complete when athlete's toes of both feet touch the pull up bar between their hands. Athlete may hold the bar in any style of grip (pronated, supinated or mixed). The use of gymnastics grips is permitted.

Toes To Rings:
Athlete will hang on the rings. The rep starts with the athlete's arms extended in a hang position with their heels behind the vertical plane of the rings. The rep is complete when athlete's toes of both feet touch or go through the rings. The use of gymnastics grips is permitted.

Hanging Knee Raises:
Athlete will hang on the pull up bar. The rep starts with the athlete's arms extended in a hang position with their heels behind the vertical plane of the pull up bar. The rep is complete when athlete's knees go above their hip crease. Athlete may hold the bar in any style of grip (pronated, supinated or mixed). The use of gymnastics grips is permitted.

Chest To Bar Pull Up:
Athlete will hang from the pull up bar. The rep starts with the athlete's arms extended. The rep is complete when athlete pulls themselves up and their chest (anywhere below their collarbone) makes contact with the pull up bar. Any style of grip (pronated, supinated or mixed) is permitted. Any style of pull ups (strict, kipping or butterfly kipping) is permitted. The use of gymnastics grips is permitted.

Pull Up (chin over bar):
Athlete will hang from the pull up bar. The rep starts with the athlete's arms extended. The rep is complete when athlete pulls themselves up and their chin goes above the height of the pull up bar. Any style of grip (pronated, supinated or mixed) is permitted. Any style of pull ups (strict, kipping or butterfly kipping) is permitted. The use of gymnastics grips is permitted.

Jumping Pull Up:
Athlete will stand on a box holding the pull up bar. There must be at least 6 inches of clearance between athlete's head and the pull up bar when athlete is standing on the box. The rep starts with the athlete's arms extended and knees bent. The rep is complete when athlete jumps and pulls themselves up and their chin goes above the height of the pull up bar. Any style of grip (pronated, supinated or mixed) is permitted. The use of gymnastics grips is permitted.

Bar Muscle Up:
Athlete will hang from the pull up bar. The rep starts with the athlete's arms extended. The rep is complete when athlete pulls themselves over the pull up bar and finish in a support position with their elbows locked out and their shoulders clearly on top or in front of the pull up bar. Any style of grip (pronated, supinated or mixed) is permitted. Any style of bar muscle ups (strict, or kipping) is permitted. The use of gymnastics grips is permitted.

Jumping Chest To Bar Pull Up:
Athlete will stand on a box holding the pull up bar. There must be at least 6 inches of clearance between athlete's head and the pull up bar when athlete is standing on the box. The rep starts with the athlete's arms extended and knees bent. The rep is complete when athlete jumps and pulls themselves up and their chest (anywhere below their collarbone) makes contact with the pull up bar. Any style of grip (pronated, supinated or mixed) is permitted. The use of gymnastics grips is permitted.

Event 4: Progressive Slot Machine 

14 min CAP 

Buy In: 30 sec Ski Erg EACH for total Cals 

Into:

M/F Pairs 

M/F Pair 1

Hold Dual KB Front Rack 

M/F Pair 2

Complete in 1 Work 1 Rest Format 

90 T2B
60 C2B 
30 BMU 

*KB must be in Front Rack for reps to count (knuckles under chin) 
*Any teammate may switch at any time but MUST always be a M/F pair 

2 scores for the workout 

• Time to complete workout
• Total Calories of Ski Erg

Rx:
55/35 KB
T2B
C2B
BMU

Int:
55/35 KB
Toed to Rings
Pull Up
C2B

Scaled:
35/25 KB
Hanging Knee Raises
Jumping Pull ups 
Jumping C2B 

WORKOUT FLOW

This workout will begin with a buy-in of 30 seconds each on the ski erg for total calories.

Then athletes will move in male female pairs with one pair holding a dual kettlebell front rack while the other pair completes in a “one works one rests” format 90 T2B , 60 C2B and 30 bar muscle ups.

The kettlebells must remain in the front rack for reps to count on the gymnastics movements. The pairs may switch at any time.

This workout will have a 14 minute total cap including the work time on the ski erg.

There will be two scored elements for this workout, the total time to complete the workout and the total calories from the ski erg buy in.

MOVEMENT STANDARDS

Ski erg:
Make sure the monitor is at zero at the start of the workout. Only one athlete is allowed on the ski erg platform. The first athlete may not touch the handles until the call of 3,2,1 GO. Each athlete will ski for calories for 30 seconds each. Transition time is included in the 30 seconds. Once all athletes have a turn, athletes will then move on to the For Time portion of the workout. Rollover calories WILL count.

Dual Kettlebell Front Rack Hold:
Athlete will hold both kettlebells in a front rack position. Athlete's knuckles must be directly under their chin and the kettlebells must be on the front side of the athlete's body for the rep to count.

Toes To Bar:
Athlete will hang on the pull up bar. The rep starts with the athlete's arms extended in a hang position with their heels behind the vertical plane of the pull up bar. The rep is complete when athlete's toes of both feet touch the pull up bar between their hands. Athlete may hold the bar in any style of grip (pronated, supinated or mixed). The use of gymnastics grips is permitted.

Toes To Rings:
Athlete will hang on the rings. The rep starts with the athlete's arms extended in a hang position with their heels behind the vertical plane of the rings. The rep is complete when athlete's toes of both feet touch or go through the rings. The use of gymnastics grips is permitted.

Hanging Knee Raises:
Athlete will hang on the pull up bar. The rep starts with the athlete's arms extended in a hang position with their heels behind the vertical plane of the pull up bar. The rep is complete when athlete's knees go above their hip crease. Athlete may hold the bar in any style of grip (pronated, supinated or mixed). The use of gymnastics grips is permitted.

Chest To Bar Pull Up:
Athlete will hang from the pull up bar. The rep starts with the athlete's arms extended. The rep is complete when athlete pulls themselves up and their chest (anywhere below their collarbone) makes contact with the pull up bar. Any style of grip (pronated, supinated or mixed) is permitted. Any style of pull ups (strict, kipping or butterfly kipping) is permitted. The use of gymnastics grips is permitted.

Pull Up (chin over bar):
Athlete will hang from the pull up bar. The rep starts with the athlete's arms extended. The rep is complete when athlete pulls themselves up and their chin goes above the height of the pull up bar. Any style of grip (pronated, supinated or mixed) is permitted. Any style of pull ups (strict, kipping or butterfly kipping) is permitted. The use of gymnastics grips is permitted.

Jumping Pull Up:
Athlete will stand on a box holding the pull up bar. There must be at least 6 inches of clearance between athlete's head and the pull up bar when athlete is standing on the box. The rep starts with the athlete's arms extended and knees bent. The rep is complete when athlete jumps and pulls themselves up and their chin goes above the height of the pull up bar. Any style of grip (pronated, supinated or mixed) is permitted. The use of gymnastics grips is permitted.

Bar Muscle Up:
Athlete will hang from the pull up bar. The rep starts with the athlete's arms extended. The rep is complete when athlete pulls themselves over the pull up bar and finish in a support position with their elbows locked out and their shoulders clearly on top or in front of the pull up bar. Any style of grip (pronated, supinated or mixed) is permitted. Any style of bar muscle ups (strict, or kipping) is permitted. The use of gymnastics grips is permitted.

Jumping Chest To Bar Pull Up:
Athlete will stand on a box holding the pull up bar. There must be at least 6 inches of clearance between athlete's head and the pull up bar when athlete is standing on the box. The rep starts with the athlete's arms extended and knees bent. The rep is complete when athlete jumps and pulls themselves up and their chest (anywhere below their collarbone) makes contact with the pull up bar. Any style of grip (pronated, supinated or mixed) is permitted. The use of gymnastics grips is permitted.