• This workout begins with one athlete standing tall under the pull-up bar. After the call of “3, 2, 1... go!” the first athlete will complete 10 bar muscle-ups followed by 10 squat snatches, then tag the hand of the second athlete who will also complete 10 bar muscle-ups followed by 10 squat snatches. Once the second athlete has completed 10 squat snatches, the team must tag hands again before Athlete 1 completes 9 bar muscle-ups followed by 9 squat snatches, tagging Athlete 2 to complete 9 bar muscle-ups followed by 9 squat snatches. The team will continue in this fashion: Athlete 1 completing a round followed by Athlete 2 completing the same round before the team can progress to the next, lower-rep round.

    Every second counts in this workout. The team’s score will be the time it takes to complete all 220 repetitions. Time will be recorded in full seconds. Do not round up. If the team finishes in 10:32.7, its score is 10:32. There is a 20-minute time cap. If the team does not finish all 220 reps before the cap, its score will be the number of reps completed.


    • Barbell
    • Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division
    • Collars
    • Pull-up bar(s)

    * The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 29 kg (65 lb.), 43 kg (95 lb.).

    For each workout, be sure the athletes 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

    Teams opting to have their score validated by video submission are still required to use an on-site judge. Prior to starting, film the equipment to be used so the barbell and plates can be seen and the pull-up bar that will be used during the workout is visible. All video submissions should be uncut and unedited in order to accurately display the performance. The team’s judge and a clock or timer with the running workout time clearly visible 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

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