INDIVIDUAL
| All Divisions |
| 4 minutes |
| Max Weight |
| Snatch Complex |
| Power Snatch + Squat Snatch + OHS |
| 1 minute transition |
| Max Reps + Max Weight |
| 40 yard shuttle run |
| 1 Clean & Jerk |
WORKOUT FLOW:
This workout has 3 scoring opportunities. Athletes will begin with a 4 minute clock to establish a 1RM of a Snatch Complex. The Complex includes: Power Snatch + Squat Snatch + OHS. For the rep to count, once the barbell leaves the ground, the athlete must perform all 3 reps with continued movement. If at any point the athelete takes his/her hands off the barbell or pauses on the ground between the Power Snatch and Squat Snatch, the rep will not count. The score for this portion of the workout is Max Weight. At the end of the 4 minutes, there will be a 1 minute transition. After the 1 minute transition, athletes will have 4 minutes to perform a 40 yard shuttle run, then a Clean & Jerk. Athletes will pick their own weight on the Clean & Jerk – once the weight has been picked and the barbell has been loaded, it cannot be changed. Athletes will continue performing the sprint and Clean & Jerk until time is called. The scores for this workout will be max reps plus max weight. Reps are counted as 10 reps for every 10 yards of the shuttle run and weight is the aggregate of weight on the bar times the amount of lifts completed.
TEAMS
| All Divisions |
| Partners A & B |
| 6 minutes |
| Max Reps + Max Weight |
| Partner A – Front Rack Hold |
| Partner B – 40 yd shuttle run |
| Partner A – S2O when Partner B returns |
| 2 minute transition |
| Partners C & D |
| 6 minutes |
| Max Weight |
| Snatch Complex |
| Power Snatch + Squat Snatch + OHS |
WORKOUT FLOW:
This workout has 3 scoring opportunities. Teams will be divided into two pairs: A&B and C&D. Partners A&B will begin the workout with a 6 minute clock. Partner A will perform a Front Rack hold, while Partner B performs a 40 yard shuttle run. Once Partner B completes the shuttle run, Partner A will be allowed to perform a Shoulder-to-Overhead from the Front Rack hold position. The athletes will alternate back and forth between the two disciplines until time is called. The pair will be able to select the weight for the barbell, once the weight has been selected and the barbell loaded, the weight cannot be changed. At the end of the 6 minutes, there will be a 2 minute transition. The scores for this workout will be max reps plus max weight. Reps are counted as 10 reps for every 10 yards of the shuttle run and weight is the aggregate of weight on the bar times the amount of lifts completed.At the end of the 2 minute transition, athletes C&D will have 6 minutes to establish a 1RM of a Snatch Complex. The Complex includes: Power Snatch + Squat Snatch + OHS. For the rep to count, once the barbell leaves the ground, the athlete must perform all 3 reps with continued movement. If at any point the athlete takes his/her hands off the barbell or pauses on the ground between the Power Snatch and Squat Snatch, the rep will not count. The score for this portion of the workout is Max Weight.
MOVEMENT STANDARDS:
CLEAN & JERK (INDY ONLY): The barbell will begin on the ground. 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. The jerk begins with the barbell on the shoulders and finishes with the weight fully locked out overhead with the hips, knees, and arms fully extended, feet in line under the hips, and barbell over or slightly behind the middle of the body. A split jerk may be used as long as the feet return in line under the hips.
SHOULDER TO OVERHEAD: Each rep begins in the front rack position, with the barbell on the shoulders. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, hips and knees are fully extended. The rep is credited once the weight is fully locked out overhead, directly over the middle of the body with the feet in line. If an athlete uses a split jerk, their feet must return under the hips and meet the full lockout requirement. Dropping the barbell behind the body, even after receiving credit for the rep will result in an automatic no-rep.
SNATCH COMPLEX: Once the barbell has left the ground all three of the following movements must be performed before the barbell rests on the ground. The Power Snatch and Squat Snatch must be performed in a fluid motion, hang, pause, floating or halting is not permitted.
POWER SNATCH: Each repetition must start from the ground. The hip crease may NOT bass below the top of the knee and the rep is counted with the bar coming to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
SNATCH: In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. The bar must be received at the bottom of the overhead squat position. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels and the feet within the hips.
OVERHEAD SQUATS: Each rep begins with the athlete standing tall with the barbell overhead in a fully locked out position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the barbell returns to a fully locked out position overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.