Sweet Fours

2RM SNATCH

Flow

For total load:
0:00 - 3:00 min Female Pair 2RM Snatch
1:00 min break
0:00 - 3:00 min Male Pair 2RM Snatch

Snatch Description:
This event is for total combined weight. Females will have 3:00 minutes to each establish a 2 rep max snatch, followed by a 1:00 minute break. The male pair will then have 3:00 minutes to establish their 2 rep max snatch.


Rules:

- Repetitions must be “Touch and Go”. If an athlete lets go of the bar and it drops to the floor during the complex they must start again.

- For safety reasons, if an athlete misses either the first or second lift, the complex will not count. Both lifts must be made consecutively and in one attempt. For example, if an athlete makes snatch #1 and misses snatch #2 but manages to keep hold of the barbell the complex will not count.

- Athletes must remain on the platforms at all times, stepping off the platform will be considered a no-rep.

- “Touch and Go” is defined as the bar touching the ground before the athlete immediately initiates the second lift. The bar may not come to rest or a deliberate stop on the ground.

- After the first successful lift athletes may hang the bar for as long as they like before starting the second lift.

- Teams may help each other load plates.

- For the complex to count, the lift must have begun prior to the expiration of the time window. Successful lifts outside of the 3:00 window may still count as long as they began within the 3:00 minute time window.

Flow

Time Domain: 12 minutes

Male athletes will begin at the barbell, female athletes will begin on the rowing machine.
On 3,2,1…Go! Male Athletes will have 3:00 minutes to accumulate as many clean and jerk reps as possible, at the same time female athletes will have 3:00 minutes to accumulate as many calories on the rowing machine as possible. After 3:00 minutes the male and female pairs will switch, Male athletes will then row for 3:00 minutes and the female athletes will clean and jerk for 3:00 minutes. This sequence repeats two more times with the time domains decreasing from 3:00 minutes, to 2:00 minutes and then to only 1:00 minute on each station. There will be no rest or transition time between the stations.


Rules

- Athletes may share the work within their partnership anyway they choose.

- A clean and jerk of any kind is allowed.

- Only one barbell (male or female) is allowed on the platform at any time.

- Pairs may not switch stations until their time domain is complete. For example, athletes performing the clean and jerk must remain on the platform, athletes rowing must remain on or behind their rowing machine until the time domain expires.


Divison Standards

Elite: Male: 80kg Female: 55kg
RX/Masters: Male: 70kg Female: 45kg
Scaled: Male: 60kg Female: 40kg


Scoring

Score 1: Total clean and jerks completed
Score 2: Total calories accumulated

Flow

Time Cap: 10 minutes

Teams will work in male + male & female + female pairs to complete 10 rounds total (5 rounds) 6/4 synchronised bar muscle ups into 12 synchronised toes to bar. On completion of each round teams will progress their lane marker down the floor before tagging the other pairs hands releasing them into the next round. This workout is completed when teams complete their 10th round, place their lane marker in the 10th position and make their way across the start/finish line.

Rules

- Pair must tag hands each round behind the start/finish line.

- Both athletes are considered synchronised at the top of each repetition.

- Pairs must alternate rounds.


Division Standards

Elite:
10 rounds
6/4 Sync Bar Muscle Ups
12 Sync Toes to Bar
*move lane marker

RX & Masters (40+):
10 rounds
4/2 Bar Muscle ups (1 athlete)
10 Sync Toes to Bar
*move lane marker

Scaled:
10 rounds
7/5 Sync Pull ups
7 Sync Hanging Leg Raise
*move lane marker

RX/ Masters ONLY
Can’t complete a Bar Muscle Up...Penalty option
Male + Male pairs = 8 burpee pull ups
Female + Female pairs = 4 burpee pull ups

Rules: Pairs must be seen to attempt at least 1 BMU before they switch to the penalty option. For every BMU not completed in a set, 2 burpee pulls ups maybe substituted. For example if a Male + Male pair completes 2 BMU but can’t get anymore, they will need to complete 4 burpee pull ups to advance to the toe to bar.

Scaled ONLY
Can’t complete a Pull up...Penalty option
Male + Male pairs = 14 burpee bar touches
Female + Female pairs = 10 burpee bar touches

Rules: Pairs must be seen to attempt at least 1 Pull up before they switch to the penalty option. For every Pull up not completed in a set, 2 burpee bar touches maybe substituted. For example if a Male + Male pair completes 2 Pull ups but can’t get anymore, they will need to complete 10 burpee bar touches to advance to the hanging leg raises.

Flow

Time Cap: 23 minutes

On 3,2,1...Go! In male/female pairs, teams will complete...

80 Sync Wall Balls (20/14lbs)
60 Calories (2 Ergs)
40 Sync Thrusters 40/30
20 Sync Burpee Box Jumps (30/24”)
20 Sync SandBag Cleans 150/100lbs
20 Sync Burpee Box Jumps (30/24”)
40 Sync Thrusters 40/30
60 Calories (2 Ergs)
80 Sync Wall Balls (20/14lbs)

Rules:

Synchronised Wall Balls
- Both athletes must squat and throw their ball to the target at the same time. Males must contact the target with the middle of the ball meeting the middle of the 10ft target, female must contact the middle of the ball to the middle of the 9ft target.

- Wall Balls are considered synchronised when both balls touch the target at the same time after athletes have passed through a full range squat (hips below top of the knees).

Synchronised Calories
- Athletes can switch as needed, but both stations must reach the required calories before moving on.

Synchronised Thrusters
- Athletes must pass through a full range front squat into an overhead press in one continuous movement.

- This movement is considered synchronised at the top of the rep when both athletes reach full extension with the barbell locked out overhead.

Synchronised Burpee Box Jumps
- Both athletes must begin on the ground with their chest and hip in contact with the ground before jumping onto the box. Both athletes must reach full extension on top of the box at the same time before returning to the ground.

- This movement is considered synchronised when both athletes are on the ground together and reach full extension on top of the box together.

Synchronised Sandbag Cleans
- Athletes must lift the sandbag to the shoulder at the same time.

- Both athletes must show control of the sandbag upon the shoulder with their knees and hip fully extended at the same time.


Division Standards

RX
For time:
50 Sync Wall Balls (20/14lbs)
60 Calories (2 Ergs)
40 Sync Thrusters 30/20kg
20 Sync Burpee Box Jumps (24/20”)
10 Sync SandBag Cleans 150/100lbs
20 Sync Burpee Box Jumps (24/20”)
40 SyncThrusters 30/20kg
60 Calories (2 Ergs)
50 Sync Wall Balls (20/14lbs)

Masters
65 Sync Wall Balls (20/14lbs)
60 Calories (2 Ergs)
40 Sync Thrusters 40/30kg
20 Sync Burpee Box Jumps (24/20”)
10 Sync SandBag Cleans 150/100lbs
20 Sync Burpee Box Jumps (24/20”)
40 Sync Thrusters 40/30kg
60 Calories (2 Ergs)
65 Sync Wall Balls (20/14lbs)

Scaled
70 Sync Wall Balls (6/14lbs)
50 Calories (2 Ergs)
40 Sync Thrusters 20/15kg
20 Sync Burpee Box Step Ups (20”)
20 Sync SandBag Cleans 100/75lbs
20 Sync Burpee Box Step Ups (20”)
40 Sync Thrusters 20/15kg
50 Calories (2 Ergs)
70 Sync Wall Balls (6/14lbs)