Event 1: For Time

(Rx/Intermediate)

3 rounds

10 Snatch 115/80

10 Bar Facing Burpee

Rest 2:00

3 rounds

10 Clean/Jerk 135/95

10 Bar Facing Burpee

Scoring: Combined time of both athletes times on the event

Flow:

The workout will begin with the weight loaded for the 1st half of the workout.  At the call of 3,2,1 Go the athlete will begin with their 10 snatches (scaled: hang snatches). Upon completion of the snatches, the athlete will complete 10 bar facing burpees. The athlete will complete this sequence of movements for a total of three rounds.  The athlete will then have a mandatory two (2) minute rest period.  During this time the athlete will adjust the barbell weight for 2nd half of the workout. Athletes must use a single barbell and change over the weights themselves during the mandatory rest period. NO OUTSIDE ASSISTANCE IS ALLOWED.  At the end of the mandatory two minute rest period, the athlete will complete three rounds of 10 clean & Jerks at the prescribed weight, followed by 10 bar facing burpees.  The workout ends after the final bar facing burpee. Score is total time to complete both parts of the workout.  The mandatory 2 minute rest is included in the total workout time. 

Scoring: Combined time of both athletes times on the event

*We encourage athletes to have a judge to ensure standards are being met. 

Movement Standards:

Snatch

• The athlete must bring the bar from the ground to the overhead position in one smooth motion. 

• At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. 

• No part of the body other than the feet may touch the ground during the execution of the lift.

• The athlete must show control at the top of the lift for the rep to count. 

•  A muscle snatch, power snatch, squat snatch or split snatch may be used.  

Clean and Jerk

• The barbell begins on the floor for the clean.

• The bar must travel in one motion to the shoulders. Athletes are not allowed to pause at any point while lifting the barbell from the ground.(No deadlift into a hang power clean)

• Elbows must be in front of the bar, and the feet must be in line under the body upon completion of the clean portion of the lift. 

• The barbell must stop at the shoulders (No thrusters).

• Muscle cleans, power cleans, squat cleans and split cleans are permitted

• Power Jerk, Push Jerk, or Split Jerk are allowed.

• The rep is completed when the feet are under the body, and the knees, hips, and elbows are fully extended with the barbell over the center-line of the body.  

• If an athlete fails the jerk portion of the lift, but does not drop the barbell, they may attempt the jerk again to achieve a completed full rep. 

Bar Facing Burpee

• Must use a barbell with 18-inch plates.

• Must be performed perpendicular to and facing the barbell - a tape line must be laid perpendicular to the barbell. For reps to count, the athletes body must bisect the line.

• May jump or step back to reach the bottom position.  

• Chest and thighs must touch the ground with the head behind the barbell.  

• Hands and feet must remain inside the width of the plates. 

• Stepping and/or jumping back to the starting position are both permitted.

• Step over, jump over, touch the bar or don’t… it doesn’t matter. Just go fast.

• The rep is credited when both feet have touched the ground on the opposite side of the barbell. 

•  No need to land with both feet at the same time. 

• Must be perpendicular to and facing the barbell before starting the next rep. 

•  If a “no rep” is received for any reason, the entire rep must be repeated.

Event 1: For Time

(Scaled)

3 rounds

10 hang snatch 65/45

10 bar facing burpees

rest 2:00

3 rounds 

hang clean and jerk 75/55

10 bar facing burpees

Scoring: Combined time of both athletes times on the event

Flow:

The workout will begin with the weight loaded for the 1st half of the workout.  At the call of 3,2,1 Go the athlete will begin with their 10 hang snatches. Upon completion of the snatches, the athlete will complete 10 bar facing burpees. The athlete will complete this sequence of movements for a total of three rounds.  The athlete will then have a mandatory two (2) minute rest period.  During this time the athlete will adjust the barbell weight for 2nd half of the workout. Athletes must use a single barbell and change over the weights themselves during the mandatory rest period. NO OUTSIDE ASSISTANCE IS ALLOWED.  At the end of the mandatory two minute rest period, the athlete will complete three rounds of 10 hang clean & jerks at the prescribed weight, followed by 10 bar facing burpees.  The workout ends after the final bar facing burpee. Score is total time to complete both parts of the workout.  The mandatory 2 minute rest is included in the total workout time. 

Scoring: Combined time of both athletes times on the event

*We encourage athletes to have a judge to ensure standards are being met. 

Movement Standards:

Hang Snatch

• The barbell begins on the floor for the snatch.

• The first rep must be deadlifted to full hip extension and then the athlete may lower the barbell to above the knee to begin the first hang snatch. 

• After the first rep, the barbell does not have to go back to the ground.

• The athlete must bring the bar from the hang position to the overhead position in one smooth motion. 

• At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. 

• No part of the body other than the feet may touch the ground during the execution of the lift.

• The athlete must show control at the top of the lift for the rep to count. 

•  A muscle snatch, power snatch, squat snatch or split snatch may be used. 

Hang Clean and Jerk:

• The barbell begins on the floor for the clean.

• The first rep must be deadlifted to full hip extension and then the athlete may lower the barbell to above the knee to begin the first hang clean. 

• After the first rep, the barbell does not have to go back to the ground.  

• The bar must travel in one motion to the shoulders.

• Elbows must be in front of the bar, and the feet must be in line under the body upon completion of the clean portion of the lift. 

• The barbell must stop at the shoulders (No thrusters).

• Muscle cleans, power cleans, squat cleans and split cleans are permitted

• Power Jerk, Push Jerk, or Split Jerk are allowed.

• The rep is completed when the feet are under the body, and the knees, hips, and elbows are fully extended with the barbell over the center-line of the body.  

• If an athlete fails the jerk portion of the lift, but does not drop the barbell, they may attempt the jerk again to achieve a completed full rep. 

Bar Facing Burpee

• May use any size plates.

• Must be performed perpendicular to and facing the barbell - a tape line must be laid perpendicular to the barbell. For reps to count, the athletes body must bisect the line.

• May jump or step back to reach the bottom position.  

• Chest and thighs must touch the ground with the head behind the barbell.  

• Hands and feet must remain inside the width of the plates. 

• Stepping and/or jumping back to the starting position are both permitted.

• Step over, jump over, touch the bar or don’t… it doesn’t matter. Just go fast.

• The rep is credited when both feet have touched the ground on the opposite side of the barbell. 

•  No need to land with both feet at the same time. 

• Must be perpendicular to and facing the barbell before starting the next rep. 

•  If a “no rep” is received for any reason, the entire rep must be repeated.

Event 2: For Time

(Rx/Intermediate)

25 Thruster 95/65

50 Toes to Bar

25 Thruster 95/65

Scoring: Combined time of both athletes times on the event

Flow:

At the call of the 3,2,1 Go the athlete will begin with 25 thrusters at their prescribed weight.  Upon completion of the 25 thrusters, the athlete will move to a pull-up bar and complete 50 Toes to bar (scaled: hanging knee raises).  Upon completion of the 50 Toes to bar, the athlete will move back to their barbell and complete the final set of 25 thrusters.  The workout is complete when the athlete hits full extension of the final thrusters. Score is the total time to complete the workout. 

Scoring: Combined time of both athletes times on the event 

*We encourage athletes to have a judge to ensure standards are being met. 

Movement Standards:

Thrusters

• This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. 

• The bar starts on the ground. No racks allowed. 

• The hip crease must clearly pass below the top of the knees in the bottom position. 

• A full squat clean into the thruster is allowed when the bar is taken from the floor. 

• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

• The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

Toes To  Bar

• Begin by hanging from the pull-up bar with arms extended. 

•  Heels must be brought back behind the bar. 

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands. 

• Any part of the feet may make contact with the bar.

Hanging Knee Raises

• Scaled athletes may perform hanging knee-raises. 

• Begin by hanging from the pull-up bar with arms extended. 

• Heels must be brought back behind the bar. 

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when the knees are above the hips.

Event 2: For Time

(Scaled)

25 thrusters 65/45

50 knee ups

25 thrusters 65/45

Scoring: Combined time of both athletes times on the event

Flow:

At the call of the 3,2,1 Go the athlete will begin with 25 thrusters at their prescribed weight.  Upon completion of the 25 thrusters, the athlete will move to a pull-up bar and complete 50 Toes to bar (scaled: hanging knee raises).  Upon completion of the 50 Toes to bar, the athlete will move back to their barbell and complete the final set of 25 thrusters.  The workout is complete when the athlete hits full extension of the final thrusters. Score is the total time to complete the workout. 

Scoring: Combined time of both athletes times on the event 

*We encourage athletes to have a judge to ensure standards are being met. 

Movement Standards:

Thrusters

• This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. 

• The bar starts on the ground. No racks allowed. 

• The hip crease must clearly pass below the top of the knees in the bottom position. 

• A full squat clean into the thruster is allowed when the bar is taken from the floor. 

• If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

• The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

Toes To  Bar

• Begin by hanging from the pull-up bar with arms extended. 

•  Heels must be brought back behind the bar. 

• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands. 

• Any part of the feet may make contact with the bar.

Hanging Knee Raises

• Scaled athletes may perform hanging knee-raises. 

• Begin by hanging from the pull-up bar with arms extended. 

• Heels must be brought back behind the bar. 

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when the knees are above the hips.

Event 3: Max Cals

(Rx/Intermediate)

15 mins

Max Cal Row

*start with row and every 1:30 perform 50 Double Unders

Scoring: Combined total of both athletes calories rowed on the event.

Flow:

At the call of 3,2,1 Go athletes will begin the workout on the rower. The monitor on the rower must be set for a 15:00 and set to row for calories. Every 1:30 (90 seconds) Athletes will exit the Concept 2 rower and complete a set of 50 double unders (scaled: single unders).  Athletes will repeat this process for the entire 15:00 minute time period. 

Scoring: Combined total of both athletes calories rowed on the event.

*We encourage athletes to have a judge to verify standards are being met and keep track of total calories rowed, should the rower reset while the athlete is completing the required double unders. 

Movement Standards:

Concept 2 Rower

• The monitor on the rower must be set for a 15:00 interval at the beginning of the workout and set to row for calories. 

• Credit will be earned for the calories displayed when the 15 minute clock runs out.

Double Unders

• The first set of double unders takes place at 1:30 and every 1:30 (90 seconds) thereafter until 15:00. (1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30)

• This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count. 

Event 3: Max Cals

(Scaled)

15 mins

Max Cal Row

*start with row and every 1:30 perform 50 Single Unders

Scoring: Combined total of both athletes calories rowed on the event.

Flow:

At the call of 3,2,1 Go athletes will begin the workout on the rower. The monitor on the rower must be set for a 15:00 and set to row for calories. Every 1:30 (90 seconds) Athletes will exit the Concept 2 rower and complete a set of 50 double unders (scaled: single unders).  Athletes will repeat this process for the entire 15:00 minute time period. 

Scoring: Combined total of both athletes calories rowed on the event.

*We encourage athletes to have a judge to verify standards are being met and keep track of total calories rowed, should the rower reset while the athlete is completing the required double unders. 

Movement Standards:

Concept 2 Rower

• The monitor on the rower must be set for a 15:00 interval at the beginning of the workout and set to row for calories. 

• Credit will be earned for the calories displayed when the 15 minute clock runs out.

Single Unders

• The first set of single unders takes place at 1:30 and every 1:30 (90 seconds) thereafter until 15:00. (1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30)

• For the scaled division, this is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.