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*All athletes may move together as long as they remain in their designated 6ft lane. If you complete the second round of bar muscle ups, you will start back with dumbbell snatches.
Ski Erg – Females will complete their 500M ski first. Athletes can switch out anytime. Males will complete their 500M ski once the females have completed theirs. Athletes must rack the handles safely on the ski ergs.
Dumbbell Snatch – The dumbbell must be lifted overhead in one motion. We are not using games standards. Athletes can alternate or use the same arm. All athletes must have the dumbbell extended overhead with the knees, hips, shoulder, and elbow full extended at the same time for the rep to count. Athletes must touch one head of the dumbbell on the ground before completing the next rep. Athletes cannot drop the dumbbell from above the knees.
Bar Muscle Up – Athletes must begin with or pass through a hang below the bar with the arms fully extended and the feet off the ground. At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.
Pull Up – This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are acceptable. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chin must break the horizontal plane of the bar.
Ring rows – Athlete will begin with both rings in hand and feet at or slightly beyond the plane of the rig. To begin the rep, the athlete must lower their body and fully extend their arms, then pull their chest upward, making contact with the rings to complete the rep. Athletes may kip.
Burpees – Athletes must all touch their chest on the floor at the same time to start each rep. This is the only synchronized standard. All athletes must then return to their feet and jump of the ground with knees extended, shoulder facing up, and hands above the head. We do not care if athletes have a little “hollow” position. You all know how to do a burpee! We are not using games standards. Athletes can step up and down as needed.