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RX DIVISION:

Semi-Final / Final

On a 10 min Clock:

 

Part A - 4 ALTERNATING Rounds:

9 Thrusters @135/95

45 Double Unders

 

Part B:

Find a Max Clean & Jerk for Total Combined Load (P1 C&J weight + P2 C&J weight) in remaining time

 

Equipment:

Jump Rope

45/35# Barbell

Bumper Plates 

Extra Bumper Plates for C&J

 

NOTES: The semi final + final workout will be a combined workout and will be performed on a 10 min clock. Teams will receive 2 scores for this workout: Part A will be for time while Part B will be for combined weight P1 C&J weight + Part 2 C&J weight (e.g. P1 C&J weight = 200 + P2 C&J weight = 225, Total Combined Load = 425-lbs. Rx teams will be required to alternate rounds with one partner working and the other resting for a total of 2 rounds each. Teams will have all remaining time after completing Part A to work up to a heavy Clean & Jerk weight for Part B (e.g. Part A completed  in 5:00 min, 5 min for Part B). 

  • Double Unders: This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count. 

  • Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar must be taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the body.

  • Clean & Jerk (S2OH): Each rep starts from the ground. Power cleans, squat cleans, and split cleans are permitted. Hang cleans are not allowed. The lift must have two distinct phases: the clean and the jerk. Snatching is not permitted. The barbell must make contact with the shoulders. It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead. The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

 

INTERMEDIATE DIVISION:

Semi-Final / Final

On a 10 min Clock:

 

Part A - 4 Rounds (Divided anyhow - not alternating) 

9 Thrusters @115/75

45 Double Unders or 90 Singles 

 

Part B:

Find a Max Clean & Jerk for Total Combined Load (P1 C&J weight + P2 C&J weight) in remaining time

 

Equipment:

Jump Rope

45/35# Barbell 

45/25# Bumper plates

Extra Bumper Plates for C&J

 

NOTES: The semi final + final workout will be a combined workout and will be performed on a 10 min clock. Teams will receive 2 scores for this workout: Part A will be for time while Part B will be for combined weight P1 C&J weight + Part 2 C&J weight (e.g. P1 C&J weight = 200 + P2 C&J weight = 225, Total Combined Load = 425-lbs. Intermediate teams DO NOT have to alternate rounds and may divide the work for Part A anyhow between partners. Teams will have all remaining time after completing Part A to work up to a heavy Clean & Jerk weight for Part B (e.g. Part A completed  in 5:00 min, 5 min for Part B). 

  • Single Unders: Intermediate teams will have the option of performing doubles or singles; however, partners may not switch back and forth between doubles and singles during a given round. For double unders, the rope must pass completely under the feet twice for each jump. For singles, the rope must pass completely under the feet once for each jump. The rope must spin forward for the rep to count for both doubles and singles. 

  • Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar must be taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the body.

  • Clean & Jerk (S2OH): Each rep starts from the ground. Power cleans, squat cleans, and split cleans are permitted. Hang cleans are not allowed. The lift must have two distinct phases: the clean and the jerk. Snatching is not permitted. The barbell must make contact with the shoulders. It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead. The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

 

SCALED DIVISION:

 

Semi-Final / Final

 

On a 10 min Clock:

 

Part A - 4 Rounds: (Divided anyhow - not alternating) 

9 Thrusters @95/65

90 Singles 

 

Part B:

AMRAP Clean & Jerk for Total Reps @95/65 (P1 C&J reps+ P2 C&J reps) in remaining time

 

Equipment:

Jump Rope

45/35# Barbell 

45/25# Bumper plates

Extra Bumper Plates for C&J

 

NOTES: The semi final + final workout will be a combined workout and will be performed on a 10 min clock. Teams will receive 2 scores for this workout: Part A will be for time while Part B will be for combined weight P1 C&J weight + Part 2 C&J weight (e.g. P1 C&J weight = 200 + P2 C&J weight = 225, Total Combined Load = 425-lbs. Scaled teams DO NOT have to alternate rounds and may divide the work for Part A anyhow between partners. Teams will have all remaining time after completing Part A to perform an AMRAP of Clean & Jerks for Part B (P1 = 12 C&J’s + P2 = 9 C&J’s, Total Score: 21 C&J’s). 

  • Single Unders: Intermediate teams will have the option of performing doubles or singles; however, partners may not switch back and forth between doubles and singles during a given round. For double unders, the rope must pass completely under the feet twice for each jump. For singles, the rope must pass completely under the feet once for each jump. The rope must spin forward for the rep to count for both doubles and singles.

  • Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar must be taken from the floor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the body.

  • Clean & Jerk (S2OH): Each rep starts from the ground. Power cleans, squat cleans, and split cleans are permitted. Hang cleans are not allowed. The lift must have two distinct phases: the clean and the jerk. Snatching is not permitted. The barbell must make contact with the shoulders. It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead. The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. No bouncing or dropping and catching the barbell on the rebound. If dropped, the barbell must settle on the ground before the start of the next rep.