Competition Age

2021 Online Semifinal Workout 4

Complete as many repetitions as possible in 10 minutes of:

10 snatches, weight 1
   Rest 1 minute
10 snatches, weight 2
   Rest 1 minute
10 snatches, weight 3
   Rest 1 minute
Max-rep snatches in time remaining, weight 4

85, 125, 145, 165 lb

Time cap: 10 minutes

  • Notes

    Prior to starting the workout, set up the floor plan as shown. Always return behind the line furthest from the barbell during the rest periods.

    Begin this workout standing on the far side of the line furthest from the barbell. After the call of "3, 2, 1... go," move to the barbell and complete 10 snatches. After the 10th snatch, a mandatory 1-minute rest period begins. The workout time does not stop during the rest period. During the rest period, you may have assistance loading the barbell with the next weight, OR you may use a prestaged barbell set to the appropriate weight.

    You must remain behind the start line until the rest period is over. Then, you will move to the barbell and complete 10 snatches at the second weight. You will repeat this sequence for the third weight as well. After the third rest period, you will perform as many reps as possible with the final weight in the time remaining. Time stops at 10 minutes.

    Your score will be the total number of repetitions completed within the 10-minute window. 

    After the workout is complete, walk to the camera and state the password BEFORE turning off or moving the camera.


    Record the time after each successfully completed set of snatches. In the event of a tie on total repetitions, the athlete who finished the 10 snatches at the previous weight faster will be ranked higher.


    • Barbell and plates of appropriate weight*

    • Collars

    • Tape to mark the floor

    Men must use a 45-lb (20-kg) barbell, and women must use a 35-lb (15-kg) barbell.

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb), 25 kg (55 lb), 29 kg (65 lb), 34 kg (75 lb), 38 kg (85 lb), 43 kg (95 lb), 47 kg (105 lb), 52 kg (115 lb), 56 kg (125 lb), 61 kg (135 lb), 65 kg (145 lb), 70 kg (155 lb), 75 kg (165 lb), 83 kg (185 lb), 102 kg (225 lb), and 111 kg (245 lb). 

    Note: You may use multiple bars prestaged to the appropriate weights, OR you may receive assistance changing the weights during the rest period.

    • If using multiple barbells, be sure to clearly film ALL weights on ALL barbells.

    • If using a single barbell, be sure to clearly film ALL weights that will be used (preferably in the order they will be added to the barbell).

    For each workout, be sure you have 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.

    Video Submission Standards

    • Film ALL competition area measurements so the 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 workout.

    • 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.

    • After the workout is complete, STATE THE PASSWORD before turning off or moving the camera.

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