Each athlete performs 21-15-9 reps as a relay:
Overhead squats, 115 / 75 lb.
Athletes will complete the entire couplet one at a time. The first athlete may not pick the barbell off the floor until the call of "3-2-1… go!" The second athlete may not begin until being tagged by the first athlete after their last toes-to-bar. Teams must perform in the order: male, female, male, female. Time stops when the last female performs her last toes-to-bar. The team’s score is the time for all athletes to complete the relay.
Plates to load to the appropriate weight for your division
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 52 kg for men and masters men, 34 kg for women and masters women, 43 kg for scaled men and 29 kg for scaled women.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. Shoot the video from the side so it is clear that proper depth and lockout is being reached on the overhead squats and the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top.
1 of 4At the bottom of the overhead squat, the hip crease must be below the top of the knee. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. 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. You may not use a rack.2 of 4Top of the Overhead Squat3 of 4In the toes-to-bars, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.4 of 4Bottom of the Toes-to-Bar