90 Double Unders
9 Hang Squat Snatches
9 Bar Muscle Ups
70 Double Unders
7 Hang Squat Snatches
7 Bar Muscle Ups
50 Double Unders
5 Hang Squat Snatches
5 Bar Muscle Ups
Time Cap – 11 minutes
ADV- 135, 95, Bar Muscle Ups
Rx- 115, 75 Chest to Bar Pull Ups x 2 / 5 Bar Muscle ups at the end
Intermediate- 75, 55 Chin over Bar Pull ups x2 / 5 Chest to Bar Pull ups at end, Overhead Squats / Single Unders
*In this workout, the Rx and Intermediate divisions will have a tiebreak time recorded after the set of 5 Hang Squat Snatches/Overhead Squats. Athletes who are unable to complete the workout will receive credit for every rep completed. Those with faster tiebreak times will be ranked ahead of others with the same score and a slower tiebreak time.
Hang Squat Snatch (Advanced & Rx) – Athlete must establish the hang position on the first rep each time. Bar must be received in the bottom position with the hip crease below the knee for every rep for the advanced division. Rx division may Hang Power Snatch and overhead squat. Hip crease must past below the knee and stand to full hip extension with the bar in control in the overhead position in order for the rep to count. Barbells must be controlled and remain in the athlete’s lane at all times. Failure to do so will result in a 3 burpee lateral jump penalty on the spot.
Overhead Squat (Intermediate) – Hip crease must pass below the knee at the bottom of every rep. Athletes must stand to full extension with hips fully open at the top before descending into the next rep. A squat snatch for the first rep is acceptable. Barbells must stay in your lane at all times. If a barbell is dropped and bounces or rolls out of your lane, it will result in a 3 burpee lateral jump penalty on the spot.
Double Under (Advanced & Intermediate) – Rope passes under the feet twice for every jump. The rep that you trip up on will not be counted.
Single Unders (Intermediate) – Rope passes under the foot once for every jump. The rep that you trip up on will not be counted. A two foot jump is required for the rep to count. Intermediate athletes may choose to complete double unders if they prefer. This must be established with the judge before the workout begins; mixing and matching is not allowed. The rep count will remain the same for those who choose to do double unders.
Bar Muscle Up – The rep begins with straight arms at the bottom. At the top, full lock out is required with elbows fully extended. Fade away bar muscle ups where the athlete does not meet lockout at the top over the pull up bar before falling into the next rep will not be counted. Absolutely no glide kips will be allowed: hips, knees, and/or feet must not pass higher than the pull up bar at any point.
Chest to Bar Pull Ups – The rep begins with straight arms at the bottom and ends with the chest making clear contact with the bar below the collar bone. Any type of kip is allowed.
Chin Over Bar Pull Ups – The rep begins with straight arms at the bottom and ends with the chin clearly passing over the height of the bar. Any type of kip is allowed.