3 rounds for time of:
20 alternating dumbbell snatches
70-lb (32.5-kg) dumbbell
Time cap: 10 minutes
Prior to starting, athletes must set up the competition area as shown in the floor plan.
This workout begins with the athlete standing next to the dumbbell facing the pull-up bar, behind the tape line. After the call of “3, 2, 1… go,” the athlete will perform 20 toes-to-bars, then 20 alternating single-arm dumbbell snatches. The athlete will complete this sequence for 3 rounds. Time stops when the athlete has the dumbbell overhead in the finish position of the final dumbbell snatch.
The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.
There is no tiebreak for this workout.
Note: Occupational Games athletes will complete the same workout as the 16-17/35-54 divisions.
Tape to mark the floor
Dumbbell of appropriate weight for the athlete’s division*
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb), 22.5 kg (50 lb), and 32.5 kg (70 lb).
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. Unless otherwise stated, athletes may not receive assistance with their equipment during the workout.
Video Submission Standards
Film ALL competition area measurements so the distances and weights can be seen clearly.
Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athlete during all movements.
Avoid placing the camera low to the ground. We recommend placing the camera at least 3 ft (90 cm) off the ground.
Videos must be uncut and unedited to accurately display the performance.
A clock or timer must be visible throughout the event.
Videos shot with a fisheye lens or similar lens may be rejected.
Do NOT use a countdown timer.
Ensure the judge does not obstruct the view of the athlete.
1 of 4Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.2 of 4The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.3 of 4The dumbbell snatch starts with both heads of the dumbbell on the ground. The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Touch-and-go reps are permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.4 of 4The rep is credited when: the arm, hips, and knees are fully extended; and the dumbbell is clearly over the middle of the athlete’s body when viewed from profile. The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. Athletes may not receive assistance moving or resetting the dumbbell.