With an 8 Minute Running Clock:

0:00-4:00- Snatch + Hang Snatch

4:00-8:00- Clean + Hang Clean

*score is TOTAL weight of each successful lift (1 snatch weight and 1 clean weight)

Description: When the clock begins, athletes will have 4 minutes to establish a Snatch + Hang Snatch complex. The bar will start on the ground. Once the snatch is complete athletes will go into the hang snatch, without dropping. For the hang snatch, the bar may not go below the knee. Athletes can start at any weight and go up/down as needed. There is NO limit for attempts. A squat is permitted but NOT required on both parts of the lift- for example: you may power snatch and hang power snatch if you choose.

When the clock hits 4:00, athletes will have 4 minutes to establish a Clean + Hang Clean complex. The bar will start on the ground. Once the clean is complete athletes will go into the hang clean, without dropping. For the hang clean, the bar may not go below the knee. Athletes can start at any weight and go up/down as needed. There is NO limit for attempts. A squat is permitted but NOT required on both parts of the lift- for example: you may power clean and hang power clean if you choose.

**The platform MUST be clear of weights and clips MUST be used for every lift. BOTH feet must remain on the platform at all times or it’s a no lift!

Standards:

• For the Snatch, the barbell begins on the ground and must be lifted overhead in one smooth motion.
• A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep.
• 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.
• A Power Snatch OR Squat Snatch is permitted.
• For the Hang Snatch, the barbell must be held onto after the initial snatch.
• The barbell may NOT go below the knee.
• 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.
• A Hang Power Snatch OR Hang Squat Snatch is permitted.

*score is TOTAL weight of each successful lift (1 snatch weight and 1 clean weight)

For Time:

30/25 Concept 2 Calorie Bike

20 Hang Dumbbell Clean & Jerks, Rx (50/35) / Scaled/Masters/Youth (35/20)

200M Beach Shuttle Run

20 Hang Dumbbell Clean & Jerks, Rx (50/35) / Scaled/Masters/Youth (35/20)

30/25 Concept 2 Calorie Bike

*score is total time

Description: When the workout begins, athletes will have one hand on the barricade. They will advance to the Concept 2 bike. Athletes remain seated until they hit their allotted calories. They will then advance to the beach to perform the dumbbell hang clean & jerks. Once the clean and jerks are complete, athletes will perform the beach run and come back to the dumbbells. After finishing the dumbbell hang clean & jerks, they will advance to the bike and finish the allotted calories. The workout is complete when the last calorie is registered. Score is total time.

Standards:

• For the Bike, the monitors will be on before the workout begins.
• Athletes will be allowed to adjust their seat prior to the workout, but will NOT be allowed on the bike.
• Athletes must stay seated on the bike until your calories are complete.
• For the Dumbbell Hang Clean & Jerks, after the dumbbells are lifted off the ground- the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs.
• From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead.
• Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses.
• Shoulder press, push press, push jerk and split jerk are all permitted.
• At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.
• Once a good rep has been completed, BOTH dumbbells must come below the waist before going to the next rep.
• For the run, athletes will have 2 shuttles before advancing back to the dumbbells.

*score is total time

Rx:

40 T2B

30 WB 20/14

15 MU

10 OHS 135/85

Masters:

30 T2B

30 WB 20/14

20 CTB (Masters 50+ pull-ups)

20 OHS 115/75 (Masters 50+ 95/65)

Scaled:

30 Hanging Knee Raises

30 WB 14/10

20 Pullups (Men) KB swings Women 35#

20 Front Squats 115/75

Youth:

30 T2B

30 WB 20/14

20 Pullups

20 OHS 95/65

Description: When the workout begins athletes will have one hand on the barricade. They will advance to the rig to perform the Toes to Bar/Hanging Knee Raises (depending on division). Once all reps are complete, they will then move onto the WallBalls. Once all 30 WallBalls are complete, they will move onto the Muscle Ups/CTB/Pullups/KB Swings and perform the allotted reps (movement and reps vary by division). They will then go to the barbell to finish out the workout. The workout is complete when the final barbell rep is achieved. Score is total time.

Standards:

• For toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar.
• At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body.
• An overhand, underhand or split-grip are all permitted.
• Both feet must come into contact with the bar at the same time, inside the hands.
• Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but may NOT tape the bar.
• For the hanging knee raises (scaled), the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body.
• An overhand, underhand or split grip are all permitted.
• At the top of the repetition, the athlete must raise the knees above the height of the hips.
• For the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
• If the ball does not hit the target, it is a “no rep.”
• If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep.
• The ball must settle on the ground before being picked up for the next rep.
• In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground.
• The heels may not rise above the height of the rings during the kip.
• The elbows must be fully locked out while in the support position above the rings.
• Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted.
• If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.
• For the Pullups (Chest to Bar and standard) Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met.
• The arms must be fully extended at the bottom, with the feet off the ground.
• Overhand, underhand or mixed grip are all permitted.
• At the top of the rep for the chest to bar, the chest must clearly come into contact with the bar below the collarbone.
• At the top of the rep for normal pull-ups, the chin must clearly be above the bar.
• For the KB Swings (women scaled), the bell must be clearly in line with the body overhead and the arms must be fully locked out.
• For the Overhead Squats, the hip crease must be below the top of the knee at the bottom.
• A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
• 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.
• For the Front Squats, the hop crease must be below the top of the knee at the bottom.
• A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
• Any front rack variation is allowed, but the hips and knees must be fully extended at the top of the rep.

Rx

3 Rounds For Time:

20 Shoulder to Overhead, 115/75#

10 D-Ball Burpee Box Jump Overs, 150/100# to 30/24”

Masters

3 Rounds For Time:

20 Shoulder to Overhead, 115/75 (Masters 50+ 95/65)

10 D-Ball Burpee Box Jump Overs, 100/80# to 24/20”

Scaled/Youth

3 Rounds For Time:

20 Shoulder to Overhead, 95/65

10 D-Ball Burpee Box Jump Overs, 100/80# to 24/20”

Description: When the workout begins, athletes will have one hand on the barricade. They will advance to the barbell to perform the first round of Shoulder to Overhead. They will then advance to the Dball/Box to perform the D-Ball Burpee Box Jump Overs. Athletes will continue that pattern for the 3 rounds until the workout is complete. Score is total time.

Standards:

• For the Shoulder to Overhead, each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead.
• A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together.
• ALL REPS must be taken from the front, not the back rack.
• For the D-Ball Burpee Box Jump Overs, each rep will be initiated with athletes lifting the D-Ball from the ground and over the box.
• The D-Ball must be lifted on top of the box and pushed/rolled over to the other side.
• Once the ball is on the other side, athletes will perform a burpee box jump where they will touch their chest and quads to the ground (facing the box, NOT laterally) and then jump over the box.
• NO HANDS are allowed on the box while performing the Burpee Box Jump Over portion.
• Elite/Rx MUST jump up to the box, Masters/Scaled/Youth MAY step up to the box.

*score is total time (12 minute time cap)

With a 10 Minute Running Clock:

0:00-5:00- Snatch + Hang Snatch (2 Teammates, any combo for mixed teams)

5:00-10:00- Clean + Hang Clean (2 Teammates, any combo for mixed teams)

*score is TOTAL weight of each successful lift (2 snatch weights and 2 clean weights)

Description: When the clock begins, teammates will have 5 minutes to establish a Snatch + Hang Snatch complex. Men will use men bars and Women will use women bars. Mixed teams will have 2 barbells. The bar will start on the ground. Once the snatch is complete athletes will go into the hang snatch, without dropping. For the hang snatch, the bar may not go below the knee. Athletes can start at any weight and go up/down as needed. There is NO limit for attempts. A squat is permitted but NOT required on both parts of the lift- for example: you may power snatch and hang power snatch if you choose. ONLY 1 barbell and 1 athlete are allowed on the platform while lifting. The non-working athlete may help load the bar, but the other 2 non-working teammates may not assist. The 2 Teammates may go in any order and rotate as needed.

When the clock hits 5:00, teammates will have 5 minutes to establish a Clean + Hang Clean complex. The bar will start on the ground. Once the clean is complete athletes will go into the hang clean, without dropping. For the hang clean, the bar may not go below the knee. Athletes can start at any weight and go up/down as needed. There is NO limit for attempts. A squat is permitted but NOT required on both parts of the lift- for example: you may power clean and hang power clean if you choose. ONLY 1 barbell and 1 athlete are allowed on the platform while lifting. The non-working athlete may help load the bar, but the other 2 non-working teammates may not assist. The 2 Teammates may go in any order and rotate as needed.

**The platform MUST be clear of weights and teammates, and clips MUST be used for every lift. BOTH feet must remain on the platform at all times or it’s a no lift!

Standards:

• For the Snatch, the barbell begins on the ground and must be lifted overhead in one smooth motion.
• A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep.
• 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.
• A Power Snatch OR Squat Snatch is permitted.
• For the Hang Snatch, the barbell must be held onto after the initial snatch.
• The barbell may NOT go below the knee.
• 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.
• A Hang Power Snatch OR Hang Squat Snatch is permitted.

*score is TOTAL weight of each successful lift (2 snatch weights and 2 clean weights)

For Time:

Teammates 1/2 will complete:

60/50 Concept 2 Calorie Bike

30 Hang Dumbbell Clean & Jerks, Rx (50/35) / Scaled/Masters (35/20)

20 Synchro Bar Facing Burpees (on Beach)

-TAG

Teammates 3/4 will complete:

60/50 Concept 2 Calorie Bike 

30 Hang Dumbbell Clean & Jerks, Rx (50/35) / Scaled/Masters (35/20)

20 Synchro Bar Facing Burpees (on Beach)

*score is total time

Description: When the workout begins, teammates will have one hand on the barricade. They will advance to the Concept 2 bike and perform the calories, breaking it up between the 2 as needed (Teams will have 1 bike). Athletes remain seated until they hit their allotted calories. They will then advance to the beach to perform the dumbbell hang clean & jerks, breaking it up between the 2 as needed. Once the clean and jerks are complete, both teammates will perform synchronized Bar Facing Burpees on the Beach. Once the 20th rep is complete, they will advance and tag the wall and Teammates 3/4 may begin their portion of the workout. Score is total time.

Standards:

• For the Bike, the monitors will be on before the workout begins.
• Teams will be allowed to adjust their seat prior to the workout, but will NOT be allowed on the bike.
• Athletes must stay seated on the bike until your calories are complete.
• 4M and 2/2 Teams will bike 60 Calories.
• 4F Teams will bike 50 Calories.
• For the Dumbbell Hang Clean & Jerks, after the dumbbells are lifted off the ground- the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs.
• From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead.
• Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses.
• Shoulder press, push press, push jerk and split jerk are all permitted.
• At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.
• Once a good rep has been completed, BOTH dumbbells must come below the waist before going to the next rep.
• For the synchro burpees, both athletes chest and quads must be on the ground AT THE SAME TIME.
• Rx must jump over the bar, Scaled/Masters may step over the bar.
• Teammates do NOT have to advance over the bar at the same time.
• The only requirement for synchronization is the chest and quads touching the ground simultaneously.

*score is total time

Team Rx:

Teammates 1/2 complete:

75 DU each, then

10 Rope Climbs

40 Power cleans 165/115

Teammates 3/4 complete:

75 DU each, then:

40 Front Squats, 165/115

30 Muscle Ups

Team Scaled:

Teammates 1/2 complete:

75 Single Unders each, then

50 KB Swings, 53/35

40 Power Cleans 115/75

Teammates 3/4 complete:

75 Single Unders each, then:

40 Front Squats, 115/75

40 Pullups

Team Masters:

Teammates 1/2 complete:

75 DU each, then

40 Pullups

40 Power cleans 135/95

Teammates 3/4 complete:

75 DU each, then:

40 Front Squats 135/95

30 Chest to Bars

Description: When the workout begins, teammates 1/2 will have one hand on the barricade. They will advance to the jump rope and perform the allotted reps, each teammate doing 75 before switching. Once all reps are complete, they will then move on to the second movement, breaking the reps up as needed (one partner working at a time). They will then move onto the third and final movement and complete all reps, breaking up the reps as needed (one partner working at a time). Once complete, the 2 teammates will advance to the start/finish mat to tag the other 2 teammates who will perform the second part of the workout, in the same format. Score is total team time. **Mixed teams may use any combo of athletes.

Standards:

• For the double unders (Rx/Masters) these are standard double under.
• These are standard double-unders in which the rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.
• For scaled divisions this is the standard single-under in which the rope passes under the feet once for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.
• For the Rope Climbs, the athletes ascend the rope to touch the crossbeam at the top.
• Jumping up to begin each rep is permitted.
• On the descent, the athlete must show control and may not drop from the rope until their hands touch below the designated 10-foot mark.
• For the KB Swings (women scaled), the bell must be clearly in line with the body overhead and the arms must be fully locked out.
• For the Power Clean, the barbell begins on the ground.
• Touch-and-go is permitted, but no bouncing is allowed.
• A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
• For the Front Squats, the hop crease must be below the top of the knee at the bottom.
• A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
• Any front rack variation is allowed, but the hips and knees must be fully extended at the top of the rep.
• In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground.
• The heels may not rise above the height of the rings during the kip.
• The elbows must be fully locked out while in the support position above the rings.
• Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted.
• If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.
• For the Pullups (Chest to Bar and standard) Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met.
• The arms must be fully extended at the bottom, with the feet off the ground.
• Overhand, underhand or mixed grip are all permitted.
• At the top of the rep for the chest to bar, the chest must clearly come into contact with the bar below the collarbone.
• At the top of the rep for normal pull-ups, the chin must clearly be above the bar.

Rx

For Time (each teammate will complete the workout, relay style):

20 Toes to Bar

15 Shoulder to Overhead, 95/65

20 Box Jump Overs, 24/20″

15 Thrusters, 95/65

*score is total time (13 minute time cap)

Masters/Scaled

For Time (each teammate will complete the workout, relay style):

20 Toes to Bar (Scaled Hanging Knee Raises)

15 Shoulder to Overhead, 75/55

20 Box Jump Overs, 24/20″

15 Thrusters, 75/55

*score is total time (13 minute time cap)

Description: When the workout begins, the first teammate will have their hand on the barricade. They will advance to the Rig and perform the Toes to Bar/Hanging Knee Raises. They will then move on to the barbell to perform the Shoulder to Overhead. After the Shoulder to Overhead they will move on to the Box Jump Overs. When complete, they will perform the Thrusters and go back to the start/finish mat to TAG the 2nd Teammate to begin the workout. ALL 4 Teammates must complete the workout, individually. The workout is complete when the final teammate finishes the last Thruster. Score is total time.

Standards:

• For Toes to Bar, the athlete must go from a full hang to having the toes touch the pull-up bar.
• At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body.
• An overhand, underhand or split-grip are all permitted.
• Both feet must come into contact with the bar at the same time, inside the hands.
• Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but may NOT tape the bar.
• For the hanging knee raises (scaled), the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body.
• An overhand, underhand or split grip are all permitted.
• At the top of the repetition, the athlete must raise the knees above the height of the hips
• For the Shoulder to Overhead, each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead.
• A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together.
• ALL REPS must be taken from the front, not the back rack.
• For the Box Jump Overs, athletes may face their box or jump laterally.
• Rx MUST jump to the box with both feet, Masters/Scaled MAY step up to the box.
• Both feet must be on top of the box at the same time, no jumping over the box allowed.
• NO HANDS are allowed on the box at any time.
• Hips to not have to be extended on top of the box.
• For the thruster, this is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.
• The hip crease must pass below the knees.
• A full squat clean into the thruster is allowed if the bar is on the ground.
• The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.