The OCC Barbell Beatdown

12 Barbells increasing in weight at each lift. 

On the count of 3, 2, 1 go both athletes will share a 45 second window to make one successful clean each, sharing the same barbell with a :15 second transition between barbells. In the :15 transition time athletes will move to the next barbell in the cycle. Barbells will increase in weight at each attempt.  
If an athlete fails a lift the second athlete can continue with the ladder until failure or until the final barbell is successfully cleaned.  
The Score is the total pounds successfully lifted between both athletes.  

Same sex teams sharing a barbell, sharing the 45 second window to attempt their lifts and sharing the :15 second window to transition to the next barbell.

 
Division Standards ***ALL WEIGHTS ARE APPROXIMATE
  
The women's ladder starts at x lb. The weight will increase by 5-10lbs until it reaches x lb.  
 
While the men's ladder starts at x lb. The weight will increase by 5-10lbs until it reaches x lb.  

Female bar will weigh 35lbs. Male bar will weigh 45lbs. 

Scaled Female - Ladder starts at 55lbs , Ladder ends at 120lbs

Scaled Male - Ladder starts at 95lbs , Ladder ends at 205lbs

Intermediate Female - Ladder starts at 95lbs , Ladder ends at 205lbs

Intermediate Male - Ladder starts at 155lbs , Ladder ends at 265lbs

RX Female - Ladder starts at 135lbs , Ladder ends at 245lbs

RX Male - Ladder starts at 205lbs , Ladder ends at 335lbs

Masters Female 35+ - Ladder starts at 95lbs, Ladder ends at 205lbs

Masters Male 35+ Ladder starts at 155lbs, Ladder ends at 265lbs

Movement Standards
Clean:
Start each rep with the barbell on the ground. Power cleans or squat cleans are permitted. NO HANG CLEANS.
If a knee(s) touches the floor during the attempt (or anyother body pary besides the feet) the rep will not count. The barbell must contact the shoulders at the receiving position of the rep.  It is necessary to lock out ankles, knees, hips and shoulders must in line with ankles need hips (stand straight up before you drop the bar) Elbows must end in front of the bar. This standard must be met before releasing the barbell or before it is credentialed as a good rep. NO HANG CLEANS. Athletes MAY NOT stop the bar in the hang position and then clean it.

"Full Throttle Throwdown"
5 Rounds For Time WITH A 12 MINUTE TIME CAP
14 Snatches 135/95 RX, 95/65 INT and Masters 35+, 65/45 Scaled
12 Synchro Burpees Over Bar Rx,Int,Master 35+jump, Scaled Step or jump
10 Ring muscle ups RX, 10 Bar Muscle Ups 35+, 20 Pull ups INT, 20 Ring Rows Scaled

Description and movement standards

Time Cap: 12 Minutes
Scoring: Time to complete all 5 rounds. If not completed, score is total reps completed.
🎯 Division Standards:
RX:
Snatch: 135/95
Ring Muscle-Ups

Masters 35+:
Snatch: 95/65
Bar Muscle-Ups

Intermediate:
Snatch: 95/65
Pull-Ups

Scaled:
Snatch: 65/45
Ring Rows

📏 Movement Standards:
🔹 Barbell Snatch (All Divisions):
Any snatch variation is allowed (power, squat, or split).
The barbell must start from the ground.
The bar must be lifted overhead in one smooth motion with full lockout.
At the top, ankles knees, hips, and arms must be fully extended and in control before lowering the bar. must be standing straight up and locked out before lower the bar. shoulders must also be in line with fully extended anlkle, knees and hips.
Touch-and-go allowed. No bouncing.

🔹 Synchro Burpees Over Bar:
Athletes must perform burpees laterally facing the barbell. Athletes will start on opposite side of the barbell and must cross over the bar BETWEEN the weight plates, not the outside collar.
Both partners must have chest and thighs must touch the floor on each rep at the same time.
Both athletes must jump over the bar at the same time to complete the rep.
Jump over required in RX & Intermediate divisions.
Step-overs allowed in Scaled.
No need to extend hips while jumping over.

🔹 Gymnastics Movement by Division:
RX: 10 Ring Muscle-Ups
-Starting Position:
The athlete must begin hanging from the rings with full extension of the elbows and shoulders. Feet must be off the ground, and no part of the body may touch any surface or object that gives assistance.
-The Movement:
The athlete must pass through a portion of a dip to reach support.
A false grip or standard grip is allowed. Kipping is permitted. NO BUTTERFLY MUSCLE UPS
🔹 The Finish:
-The athlete must finish with the arms fully locked out, supporting themselves above the rings.The shoulders must be above the elbows with a controlled support position.
Hips and knees may remain bent, but arms must be fully extended.
🔹 No-Reps:
Failure to reach full lockout at the top.
Failing to pass through a dip (e.g. pulling straight to support without a visible turnover).
Not starting from a full hang with arms extended.
Any assistance from feet or surrounding equipment.

Intermediate: 20 Pull-Ups
🔹 Starting Position:
The athlete must start with arms fully extended, hanging from the bar.
Feet must be off the ground, and the athlete must begin from a dead hang.
🔹 The Movement:
Any style is allowed: strict, kipping, or butterfly (unless otherwise specified).
The athlete must clearly get the chin over the horizontal plane of the bar at the top of each rep.
No part of the chin may rest on or be supported by the bar—it must pass above it.
🔹 Range of Motion:
Full extension at the bottom (elbows straight).
Chin clearly over the bar at the top.

❌ No-Rep Causes:
Not reaching full extension at the bottom of the rep.
Chin does not clearly break the horizontal plane of the bar.
Feet touching the ground before the rep is completed.
Use of any external assistance or objects.

Novice: 20 Ring Rows
🔹 Setup:
The gymnastics rings must be set to a consistent height, typically around waist to mid-torso level. No adjusting the rings
The athlete starts with heels/feet on the ground, body in a straight line (plank-like), and arms fully extended underneath the rings.
🔹 The Movement:
The athlete pulls their body upward until the rings make contact with the chest (typically at or below the collarbone).At the top of the rep, the elbows must be behind the body, and the rings must touch the torso.
🔹 The Finish:
The rep is complete when the rings touch the body and elbows are clearly behind the torso.
🔹 The Reset:
The athlete lowers back to full arm extension under control to begin the next rep.

🛑 Additional Notes:
Teams must use the same barbell for snatches and maintain their designated division weights throughout.
Athletes may split reps however they choose, except for Synchro Burpees, which must be performed together.

OCC Torque Test
12-Minute AMRAP (As Many Rounds As Possible)
24 Calorie Row
12 Single-Arm Dumbbell Thrusters 70/50 RX, 50/35 INT/Masters, 35/25 Scaled
50 Ft. Handstand Walk (RX & Masters 35+) 25 feet down and back, 5 foot increments
– OR –
50 Ft. Single Dumbbell Overhead Lunge (Intermediate & Scaled) 25 feet down and back, 5 foot increments
🧮 Scoring: Total Reps Completed

✅ Movement Standards
🔹 Calorie Row
Athletes must remain seated until the monitor shows the full 24 calories.
Damper setting is athlete’s choice.
Monitor must be clearly visible to the judge.
Calories must reach 24 before dismounting the rower.

🔹 Single-Arm Dumbbell Thruster
The dumbbell starts on the shoulder with the athlete in a full squat position (hip crease below knee). The rep finishes with the dumbbell locked out overhead, arm fully extended, ankles hips and knees fully extended. Alternate arms as desired; reps can be split any way, but each rep must be fully completed on one arm.

🔹 Handstand Walk (RX & Masters Only)
50 Ft. distance, marked in 5-ft increments. 25 feet down, 25 feet back.
Forward progress only counts if both hands fully cross a 5-ft mark.
Kick-ups must start with both hands and feet behind the start line.
If the athlete comes down mid-walk, they must restart from the last successfully completed mark. Hands and feet must remain inside the lane at all times. ATHLETES MAY SWITCH BUT ONE ATHLETE NEEDS TO STAY ON THE STARTING MAT AND THE OTHER NEEDS TO TAG THEM IN.

🔹 Single Dumbbell Overhead Walking Lunge (INT & Scaled Only) 50 feet. 25 feet down, 25 feet back.
The dumbbell must be held overhead. Can NOT touch your head. Arm overhead not to the side of your head.
Back knee must clearly touch the ground each step.
Hips and knees must be fully extended at the top before taking the next step.
If the athlete drops the dumbbell or rests it on the shoulder, they must restart from the last completed 5-ft increment.
Switching arms is allowed at any time, but the rep must be reset if standards are broken.
ATHLETES MAY SWITCH BUT ONE ATHLETES NEEDS TO STAY ON THE STARTING MAT AND THE OTHER NEEDS TO TAG THEM IN.

🛑 General Standards & Notes
Athletes may complete as many rounds and reps as possible in the 12-minute time cap.
Judges will track full movement standards, distance covered, and calories on the monitor.
No reps will be awarded for incomplete range of motion, resting in illegal positions, or failing to meet division-specific movement standards.