2022 BEACH BRAWL: 3/26-3/27

Wods

2021 Beach Brawl Fall WODs

Event 1- "Fish out of water"

FRIDAY:

Location: Beach

Name: “Fish Out of Water”

 

For Time:

500m Swim

60 Burpees w/ Weight Vest(20/14)

1 mile Run w/ WV

 

FLOW:

Athletes will begin at the water. At the call of 3-2-1 go, they will enter the water and complete the appropriate distance around the buoys. If at any time they need a break, they may rest on a safety personal’s watercraft, but must not be advanced in any way. Once the swim is completed, they will head towards the pavilion and pick up their weight vest and begin their burpees. After the burpees are finished, they will then begin their run in the sand. The time will stop once they cross the finish line at the end of the run.

 

Movement Standards:

Burpee: 

  • chest and thighs to the ground.
  • must be done perpendicular to the beam
  • stepping or jumping over is allowed

Event 1- "Captain Jack"

WOD 2

Location: North Rig

Name: “Captain Jack

 

Elite:

For Time:

50 OHS @ 95/65

30 Box Jump Overs 24/20

20 D-ball Over Shoulder 100/80

30 Box Jump Overs

50 Thrusters @ 95/65

 

RX:

For Time:

40 OHS @ 95/65

30 Box Jump Overs 24/20

20 Dball Over Shoulder 100/80

30 Box Jump Overs

40 Thrusters @ 95/65

 

SCALED:

For Time:

40 Snatches @ 75/55

30 Box Jump Overs 24/20

20 Dball Over Shoulder 80/50

30 Box Jump Overs

40 Thrusters @ 75/55

 

MASTERS 40+:

For Time:

40 Snatches @ 95/65

30 Box Jump Overs 24/20

20 Dball Over Shoulder 100/80

30 Box Jump Overs

40 Thrusters @ 95/65

 

MASTERS 50+:

For Time:

40 Snatches @ 95/65

30 Box Jump Overs 24/20

20 Dball Over Shoulder 80/50

30 Box Jump Overs

40 Thrusters @ 95/65

 

YOUTH:

For Time:

40 OHS @ 95/65

30 Box Jump Overs 24/20

20 Dball Over Shoulder 80/50

30 Box Jump Overs

40 Thrusters @ 95/65

 

FLOW

Athletes will start at the start line. At the call of 3-2-1-Go, they will head to barbell and begin completing their OHS, progressing the barbell as directed on the floor. Then they move to the box jump overs, progressing the box on the floor. Finally, they will complete the D-ball over shoulder before heading back towards the start line. Once they finish their 50 Thrusters, they must cross the same line at the start for their final time.

 

Scaled and masters will complete the same flow, with the change of OHS to Snatches

 

Movement Standards

 

Overhead Squat

  • The hip crease must be below the top of the knee in the bottom position.
  • A squat snatch is permitted, but not required, to start the first repetition as long as standard depth is achieved. 
  • Once the crease of the hip has gone below parallel, the athlete can stand to full extension with the barbell in an overhead position.

 

Snatch

  • The snatch begins with the barbell on the ground. 
  • In one fluid motion, the athlete must bring the barbell directly overhead. 
  • Power, squat, and split snatches are all permitted, but in every instance, the athlete’s feet must be brought back in line for the rep to be credited.
  • The rep is credited when the athlete’s hips, knees, shoulders, and arms are extended, with the barbell directly over the athlete’s center of mass.

 

Box Jump Over

  • The athlete will jump on top of it using a two-foot takeoff and landing. Lateral or forward jumping is permitted.
  • The athlete will get down from the box on the opposite side, where they will begin their next rep.
  • There is no requirement to stand tall while on top of the box, and athletes may choose to step or jump down when returning to the ground.
    Each rep is credited when the athlete lands on the opposite side of the box and only the athlete’s feet may touch the box for the rep to count.

 

**Scaled athletes are allowed to step over

 

  • D-ball Over Shoulder
    • This movement begins with the athlete standing over the ball, hips and knees fully extended.
    • The athlete will then clean or pick up the d-ball before bringing it directly over either of the athlete’s shoulders.
    • If the ball path does not travel directly over the athlete’s shoulder, and instead goes off to the side, the rep will not be counted.
    • The rep is credited once the ball lands back on the ground, and the athlete is standing upright, with their hips and knees fully extended.

 

Thruster

  • Barbell thruster is when the barbell moves from the bottom of a squat with the barbell in the front rack position to full lockout overhead. 
  • Barbell must rest on the shoulder/chest area as it is being squatted.
  • The hip crease must pass below the knees. 
  • A squat clean into the thruster is allowed if the bar is on the ground. 
  • At the top, the barbell must be over the center of the body with the hips, knees and arms fully extended.

Event 2- “Shipwrecked”

Location: Strength

Name: “Shipwrecked”

 

5 minutes to establish

Hang Squat Clean

-1 minute transition

2 min AMRAP:

Hang Cleans 205/135

*power is allowed

RX:

(2 scores)
5 minutes to establish
Hang Squat Clean
-1 minute transition
2 min AMRAP:
Hang Cleans 185/125
*power is allowed

SCALED:

(2 scores)
5 minutes to estabish
Hang Clean
*power allowed
-1 minute transition
2 min AMRAP:
Hang Cleans 115/75
*power is allowed

MASTERS 40+:

(2 scores)
5 minutes to estabish
Hang Squat Clean
-1 minute transition
2 min AMRAP:
Hang Cleans 155/105
*power is allowed

MASTERS 50+:

(2 scores)
5 minutes to estabish
Hang Squat Clean
-1 minute transition
2 min AMRAP:
Hang Cleans 135/95
*power is allowed

YOUTH:

(2 scores)
5 minutes to estabish
Hang Squat Clean
-1 minute transition
2 min AMRAP:
Hang Cleans 135/95
*power is allowed

 

 

FLOW

Starting with an empty bar, at the call of Go, athletes may begin to load their bar. They will have 5 minute to establish a 1RM Hang Clean. Athletes must use clips for the rep to count. As long as the bar is off the ground at the 5 min mark, the rep will count. Athletes will have 1 minute to adjust their bar to the appropriate weight. It is on the athlete to do this unassisted.

At the 6min mark they will complete AMRAP of Hang Cleans (power is allowed) until the 8 min mark. Both scores will be worth 50 points.

 

Scaled/Masters: 1RM may be a power or squat clean.

 

Movement Standards

Hang Squat Clean:

  • The bar must be deadlifted to full hip lock out before taking the back down to the hang. 
  • The bar must remain above the top of the knee cap to count. If the bar drops below this mark , it will not count.
  • Athletes must take the bar through a full squat ROM, with the hip crease reaching below the knee at the bottom of the squat.
  • The athlete cannot power clean then squat the rep. This will not count.
  • At the top the bar must rest on the shoulder, hips and knees fully locked out.

Event 3- "Hang Ten"

Location: South Rig

Name: “Hang Ten”

FOR TIME:

10/8 Calorie Ski-Erg
10 Double Dumbbell Shoulder to Overhead (70/50)
10 Bar Muscle Up
10/8 Calorie Ski-Erg
8 Double Dumbbell Shoulder to Overhead (70/50)
8 Bar Muscle Up
10/8 Calorie Ski-Erg
6 Double Dumbbell Shoulder to Overhead (70/50)
6 Bar Muscle Up
10/8 Calorie Ski-Erg
4 Double Dumbbell Shoulder to Overhead (70/50)
4 Bar Muscle Up
10/8 Calorie Ski-Erg
2 Double Dumbbell Shoulder to Overhead (70/50)
2 Bar Muscle Up

RX:

For Time:
10/8 Calorie Ski-Erg
10 Double Dumbbell Shoulder to Overhead (50/35)
10 Bar Muscle Up
10/8 Calorie Ski-Erg
8 Double Dumbbell Shoulder to Overhead (50/35)
8 Bar Muscle Up
10/8 Calorie Ski-Erg
6 Double Dumbbell Shoulder to Overhead (50/35)
6 Bar Muscle Up
10/8 Calorie Ski-Erg
4 Double Dumbbell Shoulder to Overhead (50/35)
4 Bar Muscle Up
10/8 Calorie Ski-Erg
2 Double Dumbbell Shoulder to Overhead (50/35)
2 Bar Muscle Up

SCALED:

For Time:
10/8 Calorie Ski-Erg
10 Double Dumbbell Shoulder to Overhead (35/25)
10 Pull Ups
10/8 Calorie Ski-Erg
8 Double Dumbbell Shoulder to Overhead (35/25)
8 Pull Ups
10/8 Calorie Ski-Erg
6 Double Dumbbell Shoulder to Overhead (35/25)
6 Pull Ups
10/8 Calorie Ski-Erg
4 Double Dumbbell Shoulder to Overhead (35/25)
4 Pull Ups
10/8 Calorie Ski-Erg
2 Double Dumbbell Shoulder to Overhead (35/25)
2 Pull Ups

MASTERS 40+:

For Time:
10/8 Calorie Ski-Erg
10 Double Dumbbell Shoulder to Overhead (50/35)
10 Bar Muscle Up
10/8 Calorie Ski-Erg
8 Double Dumbbell Shoulder to Overhead (50/35)
8 Bar Muscle Up
10/8 Calorie Ski-Erg
6 Double Dumbbell Shoulder to Overhead (50/35)
6 Bar Muscle Up
10/8 Calorie Ski-Erg
4 Double Dumbbell Shoulder to Overhead (50/35)
4 Bar Muscle Up
10/8 Calorie Ski-Erg
2 Double Dumbbell Shoulder to Overhead (50/35)
2 Bar Muscle Up

MASTERS 50+:

For Time:
10/8 Calorie Ski-Erg
10 Double Dumbbell Shoulder to Overhead (50/35)
15 Pull Ups
10/8 Calorie Ski-Erg
8 Double Dumbbell Shoulder to Overhead (50/35)
12 Pull Ups
10/8 Calorie Ski-Erg
6 Double Dumbbell Shoulder to Overhead (50/35)
9 Pull Ups
10/8 Calorie Ski-Erg
4 Double Dumbbell Shoulder to Overhead (50/35)
6 Pull Ups
10/8 Calorie Ski-Erg
2 Double Dumbbell Shoulder to Overhead (50/35)
3 Pull Ups

YOUTH:

For Time:
10/8 Calorie Ski-Erg
10 Double Dumbbell Shoulder to Overhead (50/35)
15 Pull Ups
10/8 Calorie Ski-Erg
8 Double Dumbbell Shoulder to Overhead (50/35)
12 Pull Ups
10/8 Calorie Ski-Erg
6 Double Dumbbell Shoulder to Overhead (50/35)
9 Pull Ups
10/8 Calorie Ski-Erg
4 Double Dumbbell Shoulder to Overhead (50/35)
6 Pull Ups
10/8 Calorie Ski-Erg
2 Double Dumbbell Shoulder to Overhead (50/35)
3 Pull Ups

 

 

 

FLOW:

Athletes will begin at the Ski erg, with the monitors turned on. At the call of Go, they will complete the appropriate reps of Ski Calories. Once they finish their calories, they will pick up the DBs and complete the STOs. Once completed, they will progress the DBs to the designated space on the floor before completing the Bar MU’s. Athletes must face out towards the DB’s while on the pull-up bar. Once back to the ski erg, they will complete the same flow until the final rep of the final round. Time will be called when athletes finish their last rep of BMU’s.

 

Movement Standards

Ski Calories

  • The monitor on the Ski Erg must be set to zero calories at the beginning of each Ski. Athletes may receive assistance in resetting the monitor to zero if they split the Ski into multiple sets.
  • Athletes must remain on the platform with their arms remaining inside the outside metal stability bars.
  • When exiting the Ski, credit will be earned for the calories displayed at the time the handle is released.

 

Double Dumbbell Shoulder to Overhead

  • The dumbbells must be at the shoulders to begin the shoulder-to-overhead.
  • A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved.
  • The rep is credited when the dumbbells are locked out overhead.
  • The arms, hips, and legs must be extended.
  • The center of both dumbbells must be over or slightly behind the center of the athlete’s body, with the feet in line.

 

Bar Muscle Up

  • The bar muscle up begins with the athlete at a dead hang on the pull up bar. Arms must be fully extended with feet off of the ground. 
  • Kipping of any kind is permitted as long as feet do not pass the height of the pull up bar. 
  • At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar. 
  • Athletes may not rest on the bar using a weight belt, laying on their torso, hip, etc. 
  • In the locked out position, the hands are the only point of contact helping the athlete stay in support. 
  • Athletes cannot remove their hands from the pull up bar in the position of support.


Pull Up (chin over bar)

  • At the start of each rep, arms must be fully extended, with feet off the ground.
  • Any style of pull-up or grip is permitted as long as the requirements are met.
  • The rep is credited when the chin breaks the horizontal plane of the bar.

Event 4- "Without a paddle"

Location: Beach

Name: “Without a Paddle”

ALL DIVISIONS

For Time:

1000m Row

100m Sandbag Shuttle Sprint (down and back)

 

Athletes will begin seated on the rower with the monitor on. At the call of GO athletes will complete the 1000m on the rower. Athletes must complete the full distance before getting out of the rower. From there, they jump the wall, pick up their sand bag and complete the appropriate distance on the shuttle run. Time will be called when the sandbag reaches back over the wall.

 

Movement Standards

Row Calories

  • The monitor on the rower must be set to zero Meters Athletes may receive assistance in resetting the monitor to zero if they split the row into multiple sets.
  • When exiting the rower, credit will be earned for the calories/Meters displayed at the time the handle is released.

 

Sandbag Run

  • Sand bag can be carried any way. It cannot be dragged at any point. 

Event 1- "Shore Break"

Location: Beach 

Name: “Shore Break”

 

RX:

40/30 cal Ski

*other athlete must hold D-ball

30 Alternating D-ball over shoulder 100/80

100m sand bag shuttle run(each athlete)

Once both athletes return

Athletes 3&4 go.

 

SCALED & MASTERS:

Athlete 1&2

40/30 cal ski

*other athlete must hold DBall

30 dball over shoulder 80/50

100m sand bag shuttle run(each athlete)

Once both athletes return

Athletes 3&4 go.

 

FLOW:

Athletes 1 and 2 will be standing at the Ski erg with it turned on. At the call of 3-2-1 Go, athletes 1 & 2 will begin to complete the 40calories for men, 30calories for the women. The athlete may only step onto the ski erg, when the other athlete has the dball secured in the hold. Then they move to the D-ball and complete 30 D-ball over shoulder alternating each rep. Once finished each must take turns running sandbag and run down and back twice around the markers. The first athlete finished should be resting behind the rest of the team. Once the second of the two gets back and tags the partner by the dball, the second pair may begin. Time will be called when the final athlete returns over the wall with the sandbag.

 

Mixed teams must complete as male with male and female with female.

 

Movement Standards:

Ski Calories

  • The monitor on the Ski Erg must be set to zero calories at the beginning of each Ski. Athletes may receive assistance in resetting the monitor to zero if they split the Ski into multiple sets.
  • Athletes must remain on the platform with their arms remaining inside the outside metal stability bars.
  • When exiting the Ski, credit will be earned for the calories displayed at the time the handle is released.

 

D-ball Hold

  • Dball must only touch the torso below the shoulder.. If it touches the thighs they must drop and their partner step off the ski erg before returning to the workout.

 

D-ball Over Shoulder

  • This movement begins with the athlete standing over the ball, hips and knees fully extended.
  • The athlete will then clean or pick up the d-ball before bringing it directly over either of the athlete’s shoulders.
  • If the ball path does not travel directly over the athlete’s shoulder, and instead goes off to the side, the rep will not be counted.
  • The rep is credited once the ball lands back on the ground, and the athlete is standing upright, with their hips and knees fully extended.

 

Sandbag Run

  • Sandbag can be carried any way.

Event 2- "Overboard"

WOD 3

Location: South Rig

Name: “Overboard”

RX:

15 Cal Row

12 Alt DB PS @ 70/50

BMU’s

 

*BMU’s

Athlete 1: 15

Athlete 2: 12

Athlete 3: 9

Athlete 4: 6

 

SCALED, MASTERS:

 

15 Cal Row

15 WB @ 20/14

Devils Press 35/25

 

Athlete 1: 12

Athlete 2: 10

Athlete 3: 8

Athlete 4: 6

 

FLOW:

Athlete 1 will begin seated on the rower, with the rower on. At the call of 3-2-1 Go, the athlete will complete the sprint chipper of Row, DB Power Snatch, and BMU’s as fast as possible. After the finish the last rep of the BMU’s they must tag their partner.  This will continue until the last partner completes the 6 BMU’s, which time will be called. Athletes may complete this in any order.

 

Scaled/Masters:

Same flow as the Rx but the athletes will be completing 15 wall balls instead of DB PS, and Devil’s Press in lieu of BMU’s 

 

Movement Standards

 

Row Calories

  • The monitor on the rower must be set to zero calories at the beginning of each row. Athletes may receive assistance in resetting the monitor to zero if they split the row into multiple sets.
  • When exiting the rower, credit will be earned for the calories displayed at the time the handle is released.

 

Alternating Dumbbell Snatch

  • The dumbbell snatch starts with both heads of the dumbbell on the ground.
  • The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.
  • Touch-and-go is permitted. Bouncing the dumbbell is not allowed.
  • Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.
  • The athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition.
  • At the top, the athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.
  • The rep is credited once the athlete has reached lockout.
  • The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
  • Athletes may not receive any assistance in resetting the dumbbell.

 

Bar Muscle Up

  • The bar muscle up begins with the athlete at a dead hang on the pull up bar. Arms must be fully extended with feet off of the ground. 
  • Kipping of any kind is permitted as long as feet do not pass the height of the pull up bar. 
  • At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar. 
  • Athletes may not rest on the bar using a weight belt, laying on their torso, hip, etc. 
  • In the locked-out position, the hands are the only point of contact helping the athlete stay in support. 
  • Athletes cannot remove their hands from the pull up bar in the position of support.

 

Wall Balls

  • The medicine ball must be in the support position in front of the body at the start of each rep.
  • Squat until the hip crease is below the knee.
  • Squat cleaning is allowed as long as the ball starts on the ground.
  • The rep is credited when the center of the ball hits the target at or above the specified height.
  • If the ball hits low or does not hit the target, it is a “no rep.”
  • If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

 

Devil Press

  • The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch.
  • Athletes will start each repetition with the dumbbells on the ground. 
  • Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. 
  • From here, the athlete will jump to their feet, never taking their hands from the dumbbells. 
  • Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.
  • Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.

Event 3- “Shipwrecked”

Location: Strength

Name: “Shipwrecked”

 

0-4 minute mark

Athletes 1 & 2 establish 1RM Hang Squat Clean

4-8 minute mark

Athletes 3 & 4 establish 1RM Squat Clean

RX COED:

0-4 minute mark
Athletes 1 & 2 establish 1RM Hang Squat Clean and Squat Clean
*one athlete completes hang, one from floor
4-8 minute mark
Athletes 3 & 4 establish do the same
F/F, M/M

SCALED 4MALE/4 FEMALE:

0-4 minute mark
Athletes 1 & 2 establish 1RM Hang Squat Clean
4-8 minute mark
Athletes 3 & 4 establish 1RM Squat Clean

*power is allowed

SCALED COED:

0-4 minute mark
Athletes 1 & 2 establish 1RM Hang Squat Clean and Squat Clean
*one athlete completes hang, one from floor
4-8 minute mark
Athletes 3 & 4 establish do the same
F/F, M/M

*power is allowed

MASTERS 4MALE/4FEMALE:

0-4 minute mark
Athletes 1 & 2 establish 1RM Hang Squat Clean
4-8 minute mark
Athletes 3 & 4 establish 1RM Squat Clean

MASTERS COED:

0-4 minute mark
Athletes 1 & 2 establish 1RM Hang Squat Clean and Squat Clean
*one athlete completes hang, one from floor
4-8 minute mark
Athletes 3 & 4 establish do the same
F/F, M/M

 

FLOW:

At the call of 3-2-1 Go, athletes 1 & 2 will begin loading their bar to establish a 1RM Hang Squat Clean. Only athletes 1 & 2 may be on the platform, as well as adjust the weight. Collars must be used for the rep to count. At the 4 minute mark athletes 1 & 2 will step off platform and athletes 3 & 4 will work to establish a 1RM Squat Clean.

 

*Mixed teams will go F/F and then M/M. Once female will establish 1RM Hang Clean, and on will establish max Squat Clean. Then the males will do the same. Athletes must stick to the lift they declare before beginning.

Event 4- "Under toe"

Location: North Rig

Name: “Under Toe”

Two athletes working together, then switch.

RX:
Athlete 1&2
For Time
22 – 16 – 12
sync Toes To Bar
Thrusters @ 115/75
sync Lateral Burpees

Athlete 3&4
For Time
22 – 16 – 12
sync Chest To Bar
OHS @ 115/75
sync Lateral Burpees

*M/F, then M/F for Coed Teams

SCALED:

Two athletes working together, then switch.

Athlete 1&2
For Time
22 – 16 – 12
Sync Leg Raises
Thrusters @ 75/55
Lateral Burpees

Athlete 3&4
For Time
22 – 16 – 12
Pull Ups
Snatches @ 75/55
Lateral Burpees

*M/F, then M/F for Coed Teams

MASTERS:

Two partners working together, then switch.

Athlete 1&2
For Time
22 – 16 – 12
Sync Toes To Bar
Thrusters @ 95/65
Lateral Burpees

Athlete 3&4
For Time
22 – 16 – 12
Sync Chest To Bar Pull Ups
OHS @ 95/65
Lateral Burpees

*M/F, then M/F for Coed Teams

FLOW:

At the call of 3-2-1 Go, Athlete’s 1&2 run to the pull-up bar and begin doing synchronized TTBs. Once they finish, they will head to the barbell and split the reps of the thrusters however they want. Next, they will complete the synchronized lateral burpees before heading back to the pull up bar. Once, partners 1&2 finish the round of 12, they will run and tag their other partners and they will begin to complete the CTB/OHS, and Burpees in the same fashion. Time will be called at the finish of the last rep of the burpee.

 

*Mixed:

Male/female pairs must complete both halves this workout.

 

*Scaled: 

Leg raises will be synchronized but pull-ups may be done as shared work like the thruster. Snatches will be done in lieu of OHS.

 

Movement Standards:

 

Synchro Toes to Bar

  • Both athletes will begin each set at a dead hang from a pull-up bar, with shoulders, arms, hips and legs at full extension. 
  • Each repetition consists of an athlete bringing both feet behind the perpendicular vertical plain created by the pull-up bar, and finishes with both feet simultaneously in contact with the pull-up bar, between the athlete’s hands.
  • Athletes must touch feet to the bar at the same time

 

Synchro Chest to Bar Pull Up

  • start of each rep with both athlete’s arms fully extended, with feet off the ground.
  • Any style of pull-up or grip is permitted as long as the requirements are met.
  • The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone.
  • Both athlete’s chest must contact the bar at the same time at the same time for the rep to be credited.

 

Synchro Leg Raises

  • The leg raise requires an athlete start each set at a dead hang from a pull-up bar, with shoulders, arms, hips and legs at full extension. 
  • Each rep consists of an athlete bringing both feet behind the perpendicular vertical plain created by the pull-up bar, and finishes with both the athlete’s feet passing above their hip creases.
  • Both athletes’ feet must pass above the hip crease at the same time for the rep to be credited.

 

Synchro Lateral Burpees Over Bar

  • Synchronized lateral burpees begin with one partner on each side of the barbell, laying parallel to the bar, facing the same direction.
  • Each partner’s hands, chest, and thighs must make contact with the ground simultaneously.
  • Then, each athlete must bring themselves to standing, and with a two foot take off, each athlete may then jump over the barbell.
  • The repetition is credited when both athlete’s feet make contact with the ground on the opposing side of the barbell.
  • In order for the repetitions to count, athletes must meet with chest and thighs touching the ground simultaneously.
  • Partners do not need to jump over the barbell at the exact same time, but on every rep they must resynchronize on the ground (chest and thighs touching at the same time).

 

Thruster

  • Barbell thruster is when the barbell moves from the bottom of a squat with the barbell in the front rack position to full lockout overhead. 
  • Barbell must rest on the shoulder/chest area as it is being squatted.
  • The hip crease must pass below the knees. 
  • A squat clean into the thruster is allowed if the bar is on the ground. 
  • At the top, the barbell must be over the center of the body with the hips, knees and arms fully extended.

 

Overhead Squat

  • The hip crease must be below the top of the knee in the bottom position.
  • A squat snatch is permitted, but not required, to start the first repetition as long as standard depth is achieved. 
  • Once the crease of the hip has gone below parallel, the athlete can stand to full extension with the barbell in an overhead position.

 

Snatch

  • The snatch begins with the barbell on the ground. 
  • In one fluid motion, the athlete must bring the barbell directly overhead. 
  • Power, squat, and split snatches are all permitted, but in every instance, the athlete’s feet must be brought back in line for the rep to be credited.
  • The rep is credited when the athlete’s hips, knees, shoulders, and arms are extended, with the barbell directly over the athlete’s center of mass.