3 Person Team
For Reps – 9 Min Clock
- 21-15-9
- Shoulder To Overhead (1 Athlete)
- Sync Lateral Bar Over Burpees (2 Athletes)
Advance Bar 6ft – Increase Weight
- 9-15-21
- Hang Clean (1 Athlete)
- Sync Lateral Bar Over Burpees (2 Athletes)
Advance Bar 6ft – Increase Weight
- Max Reps in remaining time:
- Squat Clean Thrusters (1 Athlete)
Score is total reps at 9-minute cap
Scaling Key: Shoulder to Overhead, Hang Clean, Squat Clean Thruster
- RX: 135/95, 155/105, 185/125
- Masters 35+: 115/75, 135/95, 155/105
- Intermediate/Masters 45+: 95/65, 115/75, 135/95
- Novice: 65/45, 75/55, 95/65; Stepping over on burpee is permitted
Set Up and Key Points
Teams will start with all athletes in the starting box. The starting box will be immediately in front of the loaded barbell. The barbell will be in the first of three 6ft segments. Teams will have plates required to make each increase in weight in their working area and are responsible for changing their own weights during the increase. Collars must be replaced after changing weights. All teammates may be in the working area at the same time throughout this event. Teams may change working athletes at any time. A hand tag is required when changing working athletes.
Team Flow
At the call of 3-2-1 go! One athlete will begin work on 21 reps of shoulder to overhead. Upon completion of the 21 shoulder to overhead, two athletes will begin work on 21 synchronized lateral bar over burpees. Athletes will move through the same sequence for 15 and 9 reps of both exercises.
Upon completion of the first couplet, athletes will roll the barbell 6ft to the next working area. Here the athletes will add weight according to their division, and one athlete will begin work on 9 Hang Cleans. Upon completion of the 9 hang cleans, two athletes will begin work on 9 synchronized lateral bar over burpees. Athletes will move through the same sequence for 15 and 21 reps of both exercises.
Once the second couplet is complete, athletes will roll the barbell 6ft to the final working area. Here the athletes will add weight according to their division, and one athlete will begin work on max reps of the squat clean thruster until time expires.
Score is total reps at the 9 minute mark
Coed Duo
For Reps – 7 Min Clock
- 15-10-5
- Shoulder To Overhead (1 Athlete)
- Sync Lateral Bar Over Burpees (2 Athletes)
- 5-10-15
- Hang Clean (1 Athlete)
- Sync Lateral Bar Over Burpees (2 Athletes)
- Max Reps in remaining time:
- Squat Clean Thrusters (1 Athlete)
Score is total reps at 7-minute cap
Scaling Key
- RX: 155/105
- Masters 35+: 135/95
- Intermediate/Masters 45+: 115/75
- Novice: 95/65, *One athlete works at a time on burpees – No Sync; stepping over is permitted
Set Up and Key Points
Teams will start with both athletes in the starting box. Both athletes will have a barbell loaded on the floor with their designated weight. The starting box will be 6ft from one barbell and 12ft from the other. All teammates may be in the working area at the same time throughout this event. Teams may change working athletes at any time. A hand tag is required when changing working athletes.
Team Flow
At the call of 3-2-1 go! One athlete will begin work on 15 reps of shoulder to overhead. Upon completion of the 15 shoulder to overhead, both athletes will begin work on 15 synchronized lateral bar over burpees. Athletes will move through the same sequence for 10 and 5 reps of both exercises.
Upon completion of the first couplet, one athlete will begin work on 5 Hang Cleans. Upon completion of the 5 hang cleans, both athletes will begin work on 5 synchronized lateral bar over burpees. Athletes will move through the same sequence for 10 and 15 reps of both exercises.
Once the second couplet is complete, one athlete will begin work on max reps of the squat clean thruster until time expires.
Score is total reps at the 7 minute mark
Teens 14-17 Adult-Youth Duo Rx/Scaled
For Reps – 7 Min Clock
- 12-9-6
- Front Squat (1 Athlete)
- Sync Lateral Bar Over Burpees (2 Athletes)
- 6-9-12
- Hang Clean (1 Athlete)
- Sync Lateral Bar Over Burpees (2 Athletes)
- Max Reps in remaining time:
- Thrusters (1 Athlete)
Score is total reps at 7-minute cap
Scaling Key
- RX: 115/75 Adult and Teen
- Scaled: 95/65 Adult – 75/55 Teen; *One athlete works at a time on burpees – No Sync; stepping over is permitted
Set Up and Key Points
Teams will start with both athletes in the starting box. Both athletes will have a barbell loaded on the floor with their designated weight. There will only be one barbell loaded if using the same weight. The starting box will be 6ft from one barbell and 12ft from the other. All teammates may be in the working area at the same time throughout this event. Teams may change working athletes at any time. A hand tag is required when changing working athletes.
Team Flow
At the call of 3-2-1 go! One athlete will begin work on 12 reps of front squats. Upon completion of the 12 front squats, both athletes will begin work on 12 synchronized lateral bar over burpees (or one athlete at a time if scaled). Athletes will move through the same sequence for 9 and 6 reps of both exercises.
Upon completion of the first couplet, one athlete will begin work on 6 Hang Cleans. Upon completion of the 6 hang cleans, both athletes will begin work on 6 synchronized lateral bar over burpees (or one athlete at a time if scaled). Athletes will move through the same sequence for 9 and 12 reps of both exercises.
Once the second couplet is complete, one athlete will begin work on max reps of thrusters until time expires.
Score is total reps at the 7 minute mark
13 and Under Adult-Youth Duo Rx/Scaled
For Reps – 7 Min Clock
- 12-9-6
- Front Squat (1 Athlete)
- Sync Lateral Bar Over Burpees (2 Athletes)
- 6-9-12
- Hang Clean (1 Athlete)
- Sync Lateral Bar Over Burpees (2 Athletes)
- Max Reps in remaining time:
- Thrusters (1 Athlete)
Score is total reps at 7-minute cap
Scaling Key
- RX: 115/75 Adult – 75/55 Youth
- Scaled: 95/65 Adult – 45/30 Teen; *One athlete works at a time on burpees – No Sync; stepping over is permitted
Set Up and Key Points
Teams will start with both athletes in the starting box. Both athletes will have a barbell loaded on the floor with their designated weight. The starting box will be 6ft from one barbell and 12ft from the other. All teammates may be in the working area at the same time throughout this event. Teams may change working athletes at any time. A hand tag is required when changing working athletes.
Team Flow
At the call of 3-2-1 go! One athlete will begin work on 12 reps of front squats. Upon completion of the 12 front squats, both athletes will begin work on 12 synchronized lateral bar over burpees (or one athlete at a time if scaled). Athletes will move through the same sequence for 9 and 6 reps of both exercises.
Upon completion of the first couplet, one athlete will begin work on 6 Hang Cleans. Upon completion of the 6 hang cleans, both athletes will begin work on 6 synchronized lateral bar over burpees (or one athlete at a time if scaled). Athletes will move through the same sequence for 9 and 12 reps of both exercises.
Once the second couplet is complete, one athlete will begin work on max reps of thrusters until time expires.
Score is total reps at the 7 minute mark
10 and Under Adult-Youth Duo
For Reps – 7 Min Clock
- 12-9-6
- Front Squat (1 Athlete)
- Lateral Bar Over Burpees (1 Athlete)
- 6-9-12
- Hang Clean (1 Athlete)
- Lateral Bar Over Burpees (1 Athlete)
- Max Reps in remaining time:
- Thrusters (1 Athlete)
Score is total reps at 7-minute cap
Scaling Key
- Weight: 95/65 Adult – 20 Youth; *Stepping over is permitted on burpees
Set Up and Key Points
Teams will start with both athletes in the starting box. Both athletes will have a barbell loaded on the floor with their designated weight. The starting box will be 6ft from one barbell and 12ft from the other. All teammates may be in the working area at the same time throughout this event. Teams may change working athletes at any time. A hand tag is required when changing working athletes.
Team Flow
At the call of 3-2-1 go! One athlete will begin work on 12 reps of front squats. Upon completion of the 12 front squats, one athlete will begin work on 12 lateral bar over burpees. Athletes will move through the same sequence for 9 and 6 reps of both exercises.
Upon completion of the first couplet, one athlete will begin work on 6 Hang Cleans. Upon completion of the 6 hang cleans, one athlete will begin work on 6 lateral bar over burpees. Athletes will move through the same sequence for 9 and 12 reps of both exercises.
Once the second couplet is complete, one athlete will begin work on max reps of thrusters until time expires.
Score is total reps at the 7 minute mark
Standards
Front Squat: The first repetition starts with the bar on the ground. Athletes may clean or squat clean into the front rack position for the first repetition. The crease of the hip must pass below the crease of the knee. The rep is complete with the athlete standing and extending hips and knees fully while maintaining the front rack position.
Hang Clean: The first repetition starts with the bar on the ground. The repetition begins with the bar held above the knees. Athletes may muscle, power, or squat clean to achieve a repetition. The repetition is complete when the athlete receives the bar in the front rack position with hips and knees fully extended and elbows in front of the bar.
Lateral Bar Over Burpee: The burpees must be performed parallel to the barbell. The repetition begins when the athlete jumps or steps back to reach the bottom position, with chest and hips touching the ground. Stepping and/or jumping back to the starting position are both permitted. The athlete MUST clearly move over the barbell. Both feet must be off the ground as the athlete passes over the bar. Stepping over is permitted for Novice, Adult-Youth Scaled, and Adult-Youth 10 and Under. Athletes do NOT need to use a two-foot take off. Touching the barbell on the jump or step over is a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time. The athletes must be parallel to the barbell before starting the next rep. If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
Shoulder to Overhead: The repetition starts with the bar in the front rack position. Athletes may press, push press, push jerk, or split jerk. The repetition is complete when the athlete controls the bar above the head and stands with the knees, hips, shoulders, and elbows fully extended and feet under the hips.
Squat Clean Thruster: Each repetition begins with the bar on the ground. Athletes must clean the bar until the hips reach to or near full extension. Athletes will then receive the bar in the front squat with the crease of the hip passing below the knee in each repetition. Athletes may power clean and front squat if desired. The rep must be completed in one fluid motion from the bottom of the squat to the overhead position with hips, knees, shoulder, and elbows fully extended. Athletes may not dip under or “jerk” the bar when thrusting to the overhead position. The bar must return to the ground to begin the next repetition.
Sync Lateral Bar Over Burpee: The burpees must be performed parallel to the barbell. Teams can face the same or opposite directions. The repetition begins when athletes jump or step back to reach the bottom position, with chest and hips touching the ground at the same time. Stepping and/or jumping back to the starting position are both permitted. Each athlete MUST clearly move over the barbell. Both feet must be off the ground as the athlete passes over the bar. Stepping over is permitted for Novice, Adult-Youth Scaled, and Adult-Youth 10 and Under. Athletes do NOT need to use a two-foot take off. Touching the barbell on the jump or step over is a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time. The athletes must be parallel to the barbell before starting the next rep. If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
Thruster: Athletes may squat clean into the first repetition. The rep begins with the barbell in the front rack position. The athlete must front squat until the crease of the hip drops below the knee. The repetition is complete when athletes thrust the barbell from below parallel to the overhead position with hips, knees, shoulder, and elbows fully extended.