4 Minutes to Establish Max Barbell Complex Weight – Snatch + Hang Snatch
2 Minutes Max Rep Lateral Burpee Bar Jump Overs
Score = Max Established Complex Weight + Number of Burpee Bar Jump Overs
In this workout, there will be a running clock and athletes will start with a 4 minute time period to establish a max weight on a barbell complex of SNATCH + HANG SNATCH. Immediately following the 4 minute max weight period, athletes will have 2 minutes to perform MAX REP LATERAL BURPEE BAR JUMP OVERS. Score will equal max weight + burpee bar jump overs.
Snatch + Hang Snatch
Athletes will start in a standing position with an empty bar in front of them. At 3..2..1..GO!, athletes can begin to load their own weight on the bar and start lifting when ready. The complex will begin with the weights on the ground (or bar below the knee if there is no weight on the bar). Any version of snatch is allowed, as long as the bar moves from ground to overhead in one motion. Pressing out will be permitted as long as the bar is caught above the athlete’s head. The rep will be considered complete when the athlete comes to a full standing position (knees and hips extended), the barbell locked out overhead (arms extended) and feet in-line with the body. The bar must then return to the hip or pass through the hip before going into the HANG SNATCH. In the HANG SNATCH, the bar may not go below the knee at any point. Any version of the hang snatch is allowed, as long as the bar moves overhead in one motion without going below the knee. Pressing out will be permitted as long as the bar is caught above the athlete’s head. The rep will be considered complete when the athlete comes to a full standing position (knees and hips extended), the barbell locked out overhead (arms extended) and feet in line with the body. This is an unbroken barbell complex. Both SNATCH and HANG SNATCH must be done without dropping the bar, or letting the bar pass below the knee in the HANG SNATCH portion. After the complex is complete, a controlled drop will be required to maintain the safety of all other athletes. NO “GHOST BAR” drops.
Lateral Burpee Bar Jump Overs
Athletes will have two minutes to perform MAX REP LATERAL BURPEE BAR JUMP OVERS immediately following the four minute max weight complex portion. Burpees cannot begin until the 4:00 mark, even if their max complex weight has been found before time cap. The first LATERAL BURPEE BAR JUMP OVER begins from a full standing position (knees and hips extended). First, athletes must make full contact simultaneously with their chest and thighs touching the ground with their body “lateral” or “parallel” with the bar. Next, the athlete must jump over the barbell with both feet making contact with the ground before starting next rep. Any jump is permitted as long as both feet are off the ground at the same time at some point in the jump. Stepping over the bar is not permitted, and both feet must make contact with the ground on the opposite side of the bar before hands touch the ground in the next rep. After first rep, once both feet have made contact, athlete is not required to reach full extension before starting next rep.
8 Movement Buffet Style Workout
Score = Total Reps
In this workout, athletes will move through 8 movement stations. The athlete will have 45 seconds at each station to perform as many reps as possible of each individual movement. There will be a 15 second transition between each station. There will be one score for this workout – the sum total reps from each station, combined to make one score. Each athlete will perform the movements in the same order. Each movement time period will begin with the athlete in a FULL STANDING POSITION. Order is as follows.
Wall Balls – (20/14#) – 10ft Target
The ball will start on the ground. Once the athlete picks up the ball, each rep will start with a full squat (hip crease clearly below the knee), and finish by clearly hitting the 10 foot mark flush on the wall. Every rep starts with a full squat and finishes by hitting clean on the wall. If at any point an athlete lets the ball hit the ground after completing reps, the ball must then be picked up off of the ground before starting next rep. IF AN ATHLETE CATCHES THE BALL AFTER BOUNCING OFF OF THE GROUND, THE FOLLOWING REP WILL BE CONSIDERED A “NO REP”.
Slam Balls – (40/20#)
Each rep starts with the ball on the ground. The athlete must take ball overhead to a fully extended position (arms locked over centerline of body, knees and hips extended),return ball to the ground and catch after first bounce. Rep starts with ball on ground, moves fully extended overhead and finishes when athlete returns ball to ground and catches on first bounce. Any rep that is not locked out overhead or caught on first bounce will be considered a “NO REP”.
Alternating Forward Goblet Lunge (53/35#)
Athletes will perform forward alternating lunges while holding a kettle bell in front of their body. Each rep will start from a full standing position with feet in line, under hips. Athletes must take a step forward, and knee of back leg must make contact with the ground. To complete each rep, the athlete must return to a full standing position in one step (no stutter or shuffle steps allowed) by returning the front foot to its original starting position. This is a stationary alternating lunge, not a walking lunge.
Toes to Bar
Each rep begins from a dead hang position on the pull up bar (arms extended, feet of ground). Both feet must make contact with the bar simultaneously, inside the hands to complete the rep. After each rep, the athlete’s feet must go behind the invisible vertical plane of the pull up bar before going into the next rep.
Shoulder to Overhead (95/65#)
The barbell will start on the ground. Once the athlete brings the bar to the shoulders, they will complete each rep by moving the barbell overhead into a fully extended position (arms locked out with barbell over centerline of body with knees and hips extended and feet in line with body). Athlete may perform a shoulder press, push press, push jerk or split jerk as long as finishing standards are met. A “clean and jerk” or “clean to press” will be allowed.
The barbell will start on the ground. The athlete must lift the bar to a fully extended position (hips and knees fully extended and shoulders behind the barbell in standing position). Each rep is completed at fully extended position; athletes are not required to lower the barbell to the ground to finish rep. Every rep must start with plates in contact with the floor. No deliberate bouncing with be permitted in between reps.
Front Squat (95/65#)
The barbell will start on the ground. Athlete will bring barbell to shoulders and pass through a full squat (hip crease clearly below the knee) while holding barbell in front of body. The rep is completed when the athlete stands up out of squat into full extended position (hips and knees extended) while still holding barbell. A squat clean will be allowed for each rep starting off the ground as long as the athlete passes through a full squat before standing.
The first rep begins with athlete in a dead hang position on the pull up bar (arms extended, feet off ground). Each rep is completed once athlete gets chin completely ABOVE the pull up bar. It is considered a “No Rep” if the chin is even or in line with bar. After each completed rep, athlete must return to a position with arms fully extended and feet off ground to start the next rep. Butterfly pull ups are permitted.
Buy In: 30/ 22 Calories on Rower
10 Clean & Jerk (135/85#)
20 Box Jump Overs (24/20”)
Cash Out: 100 Double Unders
Score = Time to Complete (*10 Minute Time Cap)
This workout begins with a “buy in” and is completed with a “cash out”. “Buy In” and “Cash out” will each only be completed once at the beginning and end of the workout respectively. Upon completing the “buy in”, athletes will then complete 2 rounds of: 10 Clean & Jerks and 20 Box Jump Overs. Once athletes finish their 2 rounds, they will move on to the “cash out” of 100 Double Unders. The workout is completed when the athlete finishes their last double under.
Buy In: 30/22 Calories on Rower
The “Buy In” will start the workout and only be completed once. In this workout athletes will start seated on the rower, with rower turned on and handles racked until clock starts. At 3..2..1..GO!, athletes may grab handles and begin rowing. Athletes must stay seated on the rower until it reads a total of 30 calories for men and 22 calories for women.
Clean & Jerk (135/85#)
This movement will start with the barbell on the ground. The athlete must move the barbell from the ground, pass through the shoulder and finish in a completely extended position overhead (knees, hips, and arms fully extended with barbell over centerline of body with feet in line). Each rep begins with plates touching the floor and finishes in fully extended position.
Box Jump Overs (24/20”)
This movement will begin with athlete in fully extended position next to their box. The athlete must get over the box and each rep is completed when both feet are on the ground on the other side of the box. Athletes may get over the box in multiple avenues, but must keep body within parameters of box and athletes are only allowed to make contact with the box with feet. If any part of the athlete’s body goes outside of the box or hands make contact with the box it will be considered a “no rep”. Athletes may jump on top of box and over. Athletes may jump completely over box (as long as their feet do not split outside and around box). Athletes do not have to complete full extension on top of the box. Stepping on to the box is not permitted, but athletes can step down off of the box.
Cash Out: 100 Double Unders
Double unders will be performed with a jump rope in hand and jump rope behind heels. Athlete must jump and have the rope pass completely around body twice every jump for a rep to count. Rep will start with rope behind feet and each rep will be completed when rope passes under feet for the second time. If athletes rope “kicks” or hits in front of feet at landing before passing twice it is considered a “no rep”.
**After the 10 minute time cap, each incomplete rep will be added to the athlete’s score as one second. Example: 20 incomplete reps after time expires = Score of 10:20**
EVENT 4 – FLOATER
Score = Time to Complete (*3 Minute Time Cap)
This workout will consist of shuttle runs and throwing sandbags over a wall. Men will be carrying and throwing 60# sandbags over a 6ft wall. Women will be throwing 40# sandbags over a 5ft wall. Specific details and standards will be discussed during the athlete briefing the morning of the competition.