Power Hour 2022

3 Minutes - 1 athlete

OPTION A
15 Double Unders
5 Thrusters (95/65)

OPTION B
15 Single Unders
5 Thrusters (45/35)
If completing OPTION B, subtract 50 reps

5 Minutes - 2 athletes

OPTION A
5 Partner Deadlifts (315/225)
5 Synchro Bar Facing Burpees
5 Synchro Toes to Bar

OPTION B
5 Partner Deadlifts (255/185)
5 Bar Facing Burpees
5 Synchro Hanging Knee Raises
If completing OPTION B, subtract 75 reps

7 Minutes - 3 athletes

OPTION A
40 Partner Med Ball Throws (20)
60 Pullups
40 Front Squats (225/155)
AMRAP Pullups in remaining time

OPTION B
40 Partner Med Ball Throws (14)
60 KB Swings (53/35)
40 Front Squats (135/85)
AMRAP KB Swings in remaining time
If completing OPTION B, subtract 75 reps

9 Minutes - 4 athletes

OPTION A
40 Synchro Chest to Bar Pullups
30 OH Squats at (135/85)
20 OH Squats at (155/105)
10 OH Squats at (185/125)
AMRAP Bar Muscle Ups in remaining time

OPTION B
40 Synchro Hanging Knee Raises
30 OH Squats at (45/35)
20 OH Squats at (75/55)
10 OH Squats at (95/65)
AMRAP Synchro Bar Facing Burpees in remaining time
If completing OPTION B, subtract 75 reps

4 Minute Time cap - 1 athlete

OPTION A
30 Cals on Rower
20 Shoulder to OH (135/85)
10 Bar Muscle Ups

OPTION B
30 Cals on Rower
20 Shoulder to OH (96/65)
10 Bar Facing Burpees
If completing OPTION B, add 4 minutes

6 Minute Time cap - 2 athletes

OPTION A
30 Synchro Alternating Pistols
30 Synchro Toes to Bar
20 Synchro Alternating Pistols
20 Toes to Bar
10 Synchro Alternating Pistols
10 Toes to Bar

OPTION B
30 Synchro Alternating Forward Lunges (25/10 bumper plates OH)
30 Synchro Hanging Knee Raises
20 Synchro Alternating Forward Lunges (25/10 bumper plates OH)
20 Synchro Hanging Knee Raises
10 Synchro Alternating Forward Lunges (25/10 bumper plates OH)
10 Synchro Hanging Knee Raises
If completing OPTION B, add 6 minutes

8 Minute Time cap - 3 athletes

OPTION A
90 Double Unders Each Athlete
90 Power Snatches (95/65)

OPTION B
90 Single Unders Each Athlete
90 Power Snatches (75/55)
If completing OPTION B, add 8 minutes

12 Minute Time cap - 4 athletes

OPTION A
Athlete 1 will complete
6 Rounds of
4 Chest to Bar Pullups
4 Burpee Box Jumps (30/24)
4 Deadlifts (315/225)
Athlete 2 will complete
4 Rounds of
6 Chest to Bar Pullups
6 Burpee Box Jumps (30/24)
6 Deadlifts (315/225)
Athlete 3 will complete
2 Rounds of
12 Chest to Bar Pullups
12 Burpee Box Jumps (30/24)
12 Deadlifts (315/225)
Athlete 4 will complete
24 Chest to Bar Pullups
24 Burpee Box Jumps (30/24)
24 Deadlifts (315/225)
12 minute time cap

OPTION B
Athlete 1 will complete
6 Rounds of
4 KB Swings (53/35)
4 Burpee Box Jumps (24/20)
4 Deadlifts (225/155)
Athlete 2 will complete
4 Rounds of
6 KB Swings (53/35)
6 Burpee Box Jumps (24/20)
6 Deadlifts (225/155)
Athlete 3 will complete
2 Rounds of
12 KB Swings (53/35)
12 Burpee Box Jumps (24/20)
12 Deadlifts (225/155)
Athlete 4 will complete
24 KB Swings (53/35)
24 Burpee Box Jumps (24/20)
24 Deadlifts (225/155)
12 minute time cap
If completing OPTION B, add 12 minutes

1 OH Squat
4 Attempts to Find a Max, adding 10lbs per successful lift

Movement Standards

Teammates may help load the initial barbell but once the athlete attempts the first lift, no other help may be given.

Males must use the 20KG/45LB barbell and Females must use the 15KG/35LB barbell. The loaded barbell will begin on the ground and collars/clips must be used. The athlete may pick up the barbell in any manner but no assistance will be given by a teammate or a squat rack.

The athlete must first achieve control in the overhead position before beginning the squat. They may not squat snatch it.

At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose.

At the bottom, the hip crease must be below the top of the knee.

1 Clean
4 Attempts to Find a Max, adding 10lbs per successful lift

Movement Standards

Teammates may help load the initial barbell but once the athlete attempts the first lift, no other help may be given.

Males must use the 20KG/45LB barbell and Females must use the 15KG/35LB barbell. The loaded barbell will begin on the ground and collars/clips must be used.

Each repetition starts from the ground. A Power Clean, Split Clean, Muscle Clean, or Squat Clean may be used.

The bar must be cleaned from the ground to the shoulders in one motion. The movement finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.

1 Snatch
4 Attempts to Find a Max, adding 10lbs per successful lift

Movement Standards

Teammates may help load the initial barbell but once the athlete attempts the first lift, no other help may be given.

Males must use the 20KG/45LB barbell and Females must use the 15KG/35LB barbell. The loaded barbell will begin on the ground and collars/clips must be used.

Each repetition starts from the ground. A Power Snatch, Split Snatch, Muscle Snatch, or Squat Snatch may be used.

The bar must be cleaned from the ground to overhead in one motion. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

1 Clean and Jerk
4 Attempts to Find a Max, adding 10lbs per successful lift

Movement Standards

Teammates may help load the initial barbell but once the athlete attempts the first lift, no other help may be given.

Males must use the 20KG/45LB barbell and Females must use the 15KG/35LB barbell. The loaded barbell will begin on the ground and collars/clips must be used.

The clean and jerk is a ground to overhead in any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.