As MF pairs, alternating
5 clean and jerks, each (185/135 lb.)
10 synchro toes-to-bars
Time cap: 20 minutes
At the call of "3, 2, 1…go," the first male/female pair will begin their 5 clean and jerks. The athletes can complete the lifts at the same time, but there is no need to synchronize. After each athlete completes five repetitions with their barbell, they will move to the pull-up bar to complete 10 synchronized toes-to-bars. After all 10 reps are complete, they will tag in the other pair who will proceed through the two movements in the same manner. The two pairs will continue to alternate in this manner, accumulating as many reps as possible before the 20-minute time cap.
The team's score is the total number of repetitions completed within the time cap.
Teams having their workouts validated at an affiliate must use a judge. In this workout, where multiple athletes are completing reps simultaneously, teams should use additional judges as needed to ensure all standards are met.
For each workout, be sure the team has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions. Any team 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.
Standard bumper plates (18-in. diameter) and change 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 84 kg (185 lb.), 61 kg (135 lb.), 52 kg (115 lb.) and 34 kg (75 lb.).
Video Submission Standards
Prior to starting, film the barbells and plates to be used so the loads can be seen clearly. All video submissions must be uncut and unedited in order to accurately display the performance. An additional person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
1 of 6In the clean and jerk the bar must travel from the ground to the shoulders, then from the shoulders to overhead. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground. The barbell must finish at full lockout overhead with the hips, knees and arms fully extended, the feet in line, and the bar directly over the middle of the body.2 of 6Clean and Jerk Finish Position3 of 6In the toes-to-bar, the athletes must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended with the feet off the ground and the feet brought back behind the bar and behind the body. The rep is credited when both feet come into contact with the bar at the same time inside the hands. For a synchronized toes-to-bar, both athletes’ feet must touch the bar at the same time.4 of 6Toes-to-Bar Finish Position5 of 6In the hanging knee raise, the athletes must go from a full hang to having their knees above the height of their hips. At the start of each rep the arms must be fully extended with the feet off the ground and the feet brought back behind the bar and behind the body. The rep is credited when the knees pass above the height of the hips. For a synchronized knee raise, both athletes’ knees must be above the height of their hips at the same time.6 of 6Hanging Knee Raise Finish Position