This workout begins with the athlete sitting under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 box snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 box snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score.

If all 72 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-up will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cutoff.

This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

BOX SNATCH

The barbell begins on the boxes ( with bar maximum 3 inches above the lap) and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the box before the athlete begins the next repetition. 

The barbell must come to full lockout overhead, with the elbows and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is not a ground-to over head.

SEATED CHEST 2 BAR

Athlete will start on floor under the pull up bar. Athlete will then grab bar with full extension position feet can remain on the floor. Each rep must start with this full arm extended in seated position, butt on the seat and arms at full extension. At the top of the rep athlete must clear collar bone above pull up bar and make contact with body and  bar below the collarbone to be considered a successful rep. The athlete then must return to starting position in full extension before attempting next rep.

Butterfly, kipping, Strict, switch grip or chin up grip are all acceptable as long as the above standards are met

.

NOTES:

If you complete the entire workout submit your score as follows:

216 reps and put your finish time in the tie breaker slot. 

However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section.

.

.

Standing Lower Rx

Video movements:

https://www.youtube.com/watch?v=a_nV2CUIOXc

Prior to 8:00, complete:
3 rounds of:

6 chest-to-bar pull-ups
6 Power snatches, 95lb. / 65lb.

Then, 3 rounds of:

  7 chest-to-bar pull-ups
5 Power snatches,  125lb. / 85lb.

*Prior to 12:00, complete 3 rounds of:

 8 chest-to-bar pull-ups
4 Power snatches,  145lb. / 105lb.

*Prior to 16:00, complete 3 rounds of:

  9 chest-to-bar pull-ups
3 Power snatches, 165 lb. / 115lb.

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups
2 Power snatches, 185 lb. / 135 lb.

Prior to 24:00, complete 3 rounds of:

 11 chest-to-bar pull-ups
1 Power snatch, 205 lb. / 155lb.

*If all reps are completed, time cap extends by 4 minutes.

.

TIEBREAK

If all 216 reps are completed prior to the 24-minute time cap, your score will be your total time and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

EQUIPMENT

   • Pull-up bar
• Barbell
• Collars
• Standard bumper plates (18 inches in diameter) to load to the appropriate weight for your division

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 111 kg (245 lb.) and 120 kg (265 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

.

Movement Standards

Power Snatch

The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The snatch can be done as Muscle, power or the athlete may pass through a full squat with hips below the knees.

 The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. No press out.

.

.

C2B

This is a standard chest-to-bar pull-up. 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. At the top, the chest must clearly come into contact with the bar below the collarbone.

.

NOTES:

If you complete the entire workout submit your score as follows:

216 reps and put your finish time in the tie breaker slot. 

However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section.

.

.

STANDING UPPER RX

Video movements:

https://www.youtube.com/watch?v=1cj7FwqshMA

.

Prior to 8:00, complete:
3 rounds of:

6 chest-to-bar pull-ups
6 Power snatches, 95lb. / 65lb.

SAA: 60lb. / 40lb.

Then, 3 rounds of:

  7 chest-to-bar pull-ups
5 Power snatches,  115lb. / 75lb.

SAA: 75lb. / 50lb.

*Prior to 12:00, complete 3 rounds of:

 8 chest-to-bar pull-ups
4 Power snatches,  135lb. / 95lb.

SAA: 90lb. / 60lb.

*Prior to 16:00, complete 3 rounds of:

  9 chest-to-bar pull-ups
3 Power snatches, 155 lb. / 105lb.

SAA: 100lb. / 70lb.

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups
2 Power snatches, 175 lb. / 125 lb.

SAA: 115lb. / 80lb.

Prior to 24:00, complete 3 rounds of:

 11 chest-to-bar pull-ups
1 Power snatch, 185 lb. / 135lb.

SAA: 120lb. / 90lb.

*If all reps are completed, time cap extends by 4 minutes.

.

TIEBREAK

If all 216 reps are completed prior to the 24-minute time cap, your score will be your total time and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

.

EQUIPMENT

   • Pull-up bar
• Barbell
• Collars
• Standard bumper plates (18 inches in diameter) to load to the appropriate weight for your division

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 111 kg (245 lb.) and 120 kg (265 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

.

MOVEMENT STANDARDS

Power Snatch

.

The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The snatch can be done as Muscle, power or the athlete may pass through a full squat with hips below the knees.

 The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. No press out.

.

Single Arm Athletes (SAA)

Athletes can use a DB or KB or barbell. The weights will be set at 65%

.

C2B

.
Upper athletes may use any device to act as a limb replacement.

This is a standard chest-to-bar pull-up. 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. At the top, the chest must clearly come into contact with the bar below the collarbone.

NOTES:

If you complete the entire workout submit your score as follows:

216 reps and put your finish time in the tie breaker slot. 

However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section.

.

.

Standing Scaled

Video Movements:

https://www.youtube.com/watch?v=M6fsQvP6g7Q&feature=youtu.be