MM pair

12-min. AMRAP:

30 double-unders

15 power snatches (75 lb.)

Then, FF pair

12-min. AMRAP:

30 double-unders

15 power snatches (55 lb.)


Order: MM-FF

Time cap: 24 minutes

  • This is a 24-minute workout, with the men working for 12 minutes and the women working for 12 minutes immediately after.

    At the call of "3, 2, 1…go," the first male athlete will begin his 30 double-unders and 15 power snatches. After he finishes his final rep of the power snatches, he will tag in the second male athlete, who will then begin to work through his double-unders and power snatches. The pair will continue to trade off, accumulating as many reps as possible in the 12-minute window. At the end of the 12 minutes, the male athletes will stop working and the first female athlete will begin. When the women begin, they will start at the beginning of the round, not where the men left off. The female pair will trade off and accumulate max reps during their 12-minute interval in the same manner.

    The team's score is the total reps completed by the male pair, plus the total reps completed by the female pair.

    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.


    • Jump rope

    • Barbell

    • Collars

    • 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 34 kg (75 lb.), 25 kg (55 lb.) and 15 kg (35 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.