Equipment

• Rings
• Plates to load to the appropriate weight for your division
• Collar
• Pull-up bar
• Barbell

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

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 7kg (15lb.) 16kg (35lb.)  25 kg (55 lb.), 

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch or a clock should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards

• Barbell Must Start on the floor each rep
• Must Finish Above head in snatch grip
• Must be locked out over midline
• Elbows fully extended at top
• Must return to Floor to finish Rep

• Must Start in a full extended Position
• Arms full extended and touching Bar
• Butt Can touch seat at Bottom
• Top of the C2B must have collar bone above Bar
• Body must make contact with bar above collar bone
• Must return to full extension at bottom
• Helper can hold chair during C2B

• Must Start at Bottom in full clear position from chair
• Bottom position must have top of ring touch bottom of armpit
• Feet can be touching ground at all times
• Top position is full extension of arm with elbow locked out
• athlete must be shoulders over rings at top before returning to bottom
• butt must be fully clear of seat at bottom
• Helper can move chair away and return during dips

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 Seated Pull ups

Men use 35 lb.
Women use 15 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 hang power snatches, then move to the pull-up bar for pull-up. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tie break 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.

NOTE: