Regional & Qualifier Workouts

For total time, men will complete, then women will complete:
175 snatches (75 / 55 lb.)
25 rope climbs
115 thrusters (115 / 75 lb.)

Men will go first. Women may begin once men begin their rope climbs.

Time cap: 25 minutes
Athlete order: MMM then FFF

Notes
This event begins with all six teammates on the starting mat. At the sound of the beep, the men will move forward to the barbell and begin snatching, moving the bar to the next rep mat after each 25 reps. The three athletes may break the reps into sets and share the work however they choose. Once they have completed 175 reps, they will move to the rope, at which point the women will move forward from the starting mat and begin their snatches.

The men will perform 25 rope climbs, divided among the three athletes however they choose, before moving to the barbell. The men will then perform 115 thrusters, advancing the barbell after every 20 reps (15 for the last set). Once the men finish the last thruster, they move to the finish mat. The women will move through each set of exercises in the same fashion as the men. If the women complete all the reps of an exercise before the men finish their reps at the next exercise, the women must wait until the men have cleared the station before proceeding. The event is complete when the last female completes her final thruster and moves to the finish mat.

Scoring
The team's score is its total time.

Movement Standards 

Snatch
The barbell begins on the ground and must be lifted overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then overhead is a no rep. Touch-and-go is permitted. No bouncing.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The barbells will be shorter than conventional bars. The space between the sleeves will be 43 inches for both men and women.

Rope Climb
In the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted. On the descent, the athlete must show control, and may not drop from the rope until their hands touch below the designated 9-foot mark. Teammates must tag each other when switching.

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

For time, each athlete moves through stations of:
Female Athlete 1:
   0.5-mile run
   50 wall-ball shots
Male Athlete 1:
   0.5-mile run
   50 wall-ball shots
Female Athlete 2:
    0.4-mile run
   40 wall-ball shots
Male Athlete 2:
   0.4-mile run
   40 wall-ball shots
Female Athlete 3:
   0.3-mile run
   30 wall-ball shots
Male Athlete 3:
   0.3-mile run
   30 wall-ball shots

M 20-lb. ball to 10 ft.
F 14-lb. ball to 10 ft.

Time cap: 20 minutes
Athlete order: F, M, F, M, F, M

Notes
This event begins with all six teammates on the starting mat. At the sound of the beep, the first female athlete will move forward to the treadmill and begin running. Once she completes 0.5 miles, she exits the treadmill and tags the first male before running to the rig to complete 50 wall-ball shots, then moves to the finish mat. Once they have tagged hands, the first male athlete will move to the treadmill and complete 0.5 miles. When he finishes his run, he exits the treadmill and tags the second female who will begin 0.4 miles on the treadmill. The workout continues in this fashion. The event is complete when the last male athlete completes his wall-ball shots and moves to the finish mat.

If at any point the lead athlete has not completed their wall-ball shots by the time the next athlete is finished with their run, the rear athlete will remain on the treadmill until the lead athlete has finished their last wall-ball shot and moved to the finish mat.

Scoring
The team's score is its total time.

Movement Standards 

Run
The run will take place on a TrueForm treadmill. Once the monitor displays 0.5, 0.4 or 0.3 for their respective round, the athlete may move on.

Wall-ball Shot
The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The ball must make contact with the front face of the target. If the ball hits the bottom or top edge of the target, or does not hit the target at all, it is a no rep.

The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep.

1-rep-max snatch

Time cap: 6 minutes (1 minute for each athlete)*
Athlete order: Any

Event 5 begins 2 minutes after this event ends.

Notes
Prior to the start of the event, the first athlete may pre-load their barbell to the opening weight. This event begins with all six teammates standing behind the lifting platform. At the call of "3-2-1 … lift," the first athlete will move to the platform and will have 1 minute to establish their 1-rep-max snatch. Once their time is up, they will advance forward and the second athlete will have 1 minute to establish their 1-rep-max snatch. Then the third athlete, then fourth, etc. Team members may go in any order, and each athlete may make as many attempts as they choose within their time limit. There will only be one 45-lb. barbell for each team. Clips must be used. The first athlete may pre-load the barbell prior to their first lift, and athletes may load the bar for the next lifter as long as they are within their 1-minute window.

Once the clock reaches 6:00, the team will have 2 minutes to transition to the start line for Team Event 5.

Scoring
The team’s score is the sum of the heaviest snatches each member completes.

Movement Standards 

Snatch
The barbell begins on the ground and must be lifted overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then overhead is a no rep.

Only the feet may touch the ground during the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used, as long as the barbell comes to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The lift must be completed by the 1-minute mark. Both men and women will use the same barbell.

Relay for time of:
6 x 100-ft. handstand walk

Time cap: 7 minutes
Athlete order: any

Notes
This event begins with all six teammates on the starting mat. At the sound of the beep, the first athlete will move forward to the starting line, kick up and handstand walk to the 100-foot line. Once they cross the line, the athlete will come down from their hands and move to the finish mat. Once they move to the finish mat the second athlete will move forward and perform their handstand walk. Then the third athlete, then fourth, etc. This event is complete when the last team member completes their handstand walk and moves to the finish mat.

Scoring
The team's score is the time it takes to complete the relay. If the team does not complete the event within the time cap, their score will be the time cap plus a 1-point penalty for every 10-foot increment that was not completed and a 1-rep penalty for each athlete who does not make it to the finish mat.

For total time, women will complete, then men will complete:
50 GHD sit-ups, each
50 muscle-ups, total
50 hang power cleans, total (205 / 135 lb.)

Females will go first. Males may begin once females have moved to the finish mat.

Time cap: 25 minutes
Athlete order: FFF then MMM

Notes
This event begins with all six teammates on the starting mat. At the sound of the beep, the first female athlete will move forward and perform GHD sit-ups. Once 50 reps are complete, she will move to the rings and start accumulating reps of the muscle-ups, while the second female enters and starts performing GHD sit-ups. Once the second female completes 50 GHD sit-ups, she will move to the rings and assist the first female in accumulating muscle-up reps, while the third female enters and starts performing GHD sit-ups. Once the third female completes 50 GHD sit-ups, she will move to the rings and assist the other women in accumulating muscle-up reps. The women will perform muscle-ups until a total of 50 reps have been completed, at which point they will move to the barbell for a total of 50 hang power cleans (advancing the barbell forward after every 10 reps), before moving to the finish mat.

For time, each athlete moves through stations of:
30-calorie row 
  Deadlift hold while trailing teammate rows (315 / 205 lb.)
30 strict handstand push-ups
  Handstand hold while trailing teammate performs HSPU
30 toes-to-bars
  Static hang while trailing teammate performs toes-to-bars
50-foot overhead axle lunge (155 / 105 lb.)

Time cap: 20 minutes
Athlete order: Any

Notes
This event begins with all six teammates on the starting mat. At the sound of the beep, the first athlete will move forward and begin rowing. Once 30 calories have been rowed, they will move forward to the barbell while the next athlete enters and mounts the rower. The trailing athlete may only pull strokes on the rower while the leading athlete has deadlifted the barbell and is holding it at their waist. After 30 calories, they will rotate forward, with the first athlete moving on to the wall station for 30 handstand push-ups, while the second athlete remains at the row/deadlift station and the third athlete enters.

Once the first athlete has performed 30 handstand push-ups and the second athlete has rotated to the wall, the first athlete will then hold a handstand against the wall while the second athlete performs their reps of handstand push-ups. The first athlete will then rotate to the pull-up bar station for 30 toes-to-bars. Once the second athlete rotates to the pull-up bar station, the first athlete will then hang from the bar while the second athlete performs their reps of toes-to-bars.

Work throughout the entire event will be done in this fashion, with the leading athlete performing a static hold while the trailing athlete accumulates their reps. Once an athlete is able to advance from the pull-up bar, they will move from the rig to the axle bar. They will overhead lunge the axle passed the marker, then return the bar to the starting position before running to the finish mat. The last athlete to enter will not have an athlete trailing behind them and will therefore not need to perform any static holds and may rest while the athlete ahead of them performs their reps. However, once the last athlete completes their 30 toes-to-bars they will wait until the lead athlete has lunged 50 feet before they pick up the axle and overhead lunge. Once the last athlete completes their lunges and moves to the finish mat, the event is complete.

Scoring
The team's score is its total time.