JBC – Teams

For Time
200m Run (Partner A)
20 DB Snatch (70/50)
40 Double DB Deadlifts (70/50)
60 Pull-Ups
200m Run (Partner B)
20 DB Snatch (70/50)
40 Double DB Deadlifts (70/50)
60 Pull-Ups
200m Run (Both Partners)
20 Synchro DB Snatch (70/50)
20 Synchro Single DB Deadlift (70/50)
10 Synchro BMU

12:00 Cap

Tie Break:
There is no tiebreak.

Workout Flow:
Both athletes will begin the workout inside the designated holding tank area. At the call of 3, 2, 1, Go, Athlete A will immediately run down their lane to complete a 200-meter run while Athlete B advances to the dumbbell and begins the prescribed dumbbell snatches.

Once Athlete A returns from the 200-meter run, the athletes may alternate work as they choose to complete all prescribed dumbbell snatches, deadlifts, and pull-ups for Round One. Only one athlete may work at a time, and the non-working athlete must remain inside the holding tank. There is no minimum or maximum number of repetitions required per athlete during this round.

Upon completion of the final pull-up repetition for Round One, Athlete B will immediately begin a 200-meter run while Athlete A advances to the dumbbell and begins the prescribed dumbbell snatches for Round Two. Once Athlete B returns from the run, the athletes may again alternate work as they see fit to complete all prescribed dumbbell snatches, deadlifts, and pull-ups for Round Two. Only one athlete may work at a time, and the non-working athlete must remain in the holding tank. There is no required distribution of repetitions between athletes in this round.

After the final pull-up repetition of Round Two is completed, both athletes will run 200 meters. Once both athletes have returned from the run, they will perform the prescribed number of synchronized dumbbell snatches followed by the prescribed number of single dumbbell deadlifts. All synchronized movements must be performed with both athletes facing the same direction and facing the start/finish mat.

After completing the dumbbell movements in Round Three, the athletes will perform the prescribed gymnastics movements according to their division standards. If the division requires only one athlete to perform the gymnastics movement at a time, the non-working athlete must remain inside the holding tank.

The workout will conclude when the athlete or athletes complete the final prescribed repetition of the third round in accordance with the movement standards. All dumbbell and gymnastics movements throughout the workout must be performed facing the start/finish mat. There will be no tiebreak for this workout.

Movement Standards:
DB Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. The athlete is NOT required to alternate arms every rep.  During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. If the athlete chooses to alternate, the athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. 

DB Synchro Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. The athlete is NOT required to alternate arms every rep.  During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. If the athlete chooses to alternate, the athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head.   The athletes must be at full extension at the top at the same time for the rep to count as Synchro.  

Dual DB Deadlift: The athlete must hold the dumbbells by the handles, outside the legs. Sumo deadlifts are not allowed. Each rep begins with at least the front head of both dumbbells touching the ground at the same time The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips. 

Synchro Single DB Deadlift: The athlete must hold the dumbbells by the handle, outside the legs. Sumo deadlifts are not allowed. Each rep begins with at least the front head of the dumbbell touching the ground. The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips. The athletes must be at full extension at the top at the same time for the rep to count as Synchro.  

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. For synchro reps, the rep is credited when both athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.

Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.  Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met. 

Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met.

For Time
200m Run (Partner A)
20 DB Snatch (50/35)
40 Double DB Deadlift (50/35)
40 Pull-Ups
200m Run (Partner B)
20 DB Snatch (50/35)
40 Double DB Deadlift (50/35)
40 Pull-Ups
200m Run (Both Partners)
20 Synchro DB Snatch (50/35)
20 Synchro Single DB Deadlift (50/35)
10 BMU

12:00 Cap

Tie Break:
There is no tiebreak.

Workout Flow:
Both athletes will begin the workout inside the designated holding tank area. At the call of 3, 2, 1, Go, Athlete A will immediately run down their lane to complete a 200-meter run while Athlete B advances to the dumbbell and begins the prescribed dumbbell snatches.

Once Athlete A returns from the 200-meter run, the athletes may alternate work as they choose to complete all prescribed dumbbell snatches, deadlifts, and pull-ups for Round One. Only one athlete may work at a time, and the non-working athlete must remain inside the holding tank. There is no minimum or maximum number of repetitions required per athlete during this round.

Upon completion of the final pull-up repetition for Round One, Athlete B will immediately begin a 200-meter run while Athlete A advances to the dumbbell and begins the prescribed dumbbell snatches for Round Two. Once Athlete B returns from the run, the athletes may again alternate work as they see fit to complete all prescribed dumbbell snatches, deadlifts, and pull-ups for Round Two. Only one athlete may work at a time, and the non-working athlete must remain in the holding tank. There is no required distribution of repetitions between athletes in this round.

After the final pull-up repetition of Round Two is completed, both athletes will run 200 meters. Once both athletes have returned from the run, they will perform the prescribed number of synchronized dumbbell snatches followed by the prescribed number of single dumbbell deadlifts. All synchronized movements must be performed with both athletes facing the same direction and facing the start/finish mat.

After completing the dumbbell movements in Round Three, the athletes will perform the prescribed gymnastics movements according to their division standards. If the division requires only one athlete to perform the gymnastics movement at a time, the non-working athlete must remain inside the holding tank.

The workout will conclude when the athlete or athletes complete the final prescribed repetition of the third round in accordance with the movement standards. All dumbbell and gymnastics movements throughout the workout must be performed facing the start/finish mat. There will be no tiebreak for this workout.

Movement Standards:
DB Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. The athlete is NOT required to alternate arms every rep.  During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. If the athlete chooses to alternate, the athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. 

DB Synchro Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. The athlete is NOT required to alternate arms every rep.  During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. If the athlete chooses to alternate, the athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head.   The athletes must be at full extension at the top at the same time for the rep to count as Synchro.  

Dual DB Deadlift: The athlete must hold the dumbbells by the handles, outside the legs. Sumo deadlifts are not allowed. Each rep begins with at least the front head of both dumbbells touching the ground at the same time The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips. 

Synchro Single DB Deadlift: The athlete must hold the dumbbells by the handle, outside the legs. Sumo deadlifts are not allowed. Each rep begins with at least the front head of the dumbbell touching the ground. The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips. The athletes must be at full extension at the top at the same time for the rep to count as Synchro.  

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. For synchro reps, the rep is credited when both athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.

Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.  Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met. 

Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met.

For Time
200m Run (Partner A)
20 DB Snatch (50/35)
40 Double DB Deadlift (50/35)
30 Pull-Ups
200m Run (Partner B)
20 DB Snatch (50/35)
40 Double DB Deadlift (50/35)
30 Pull-Ups
200m Run (Both Partners)
20 Synchro DB Snatch (50/35)
20 Synchro Single DB Deadlift (50/35)
15 CTB

12:00 Cap

Tie Break:
There is no tiebreak.

Workout Flow:
Both athletes will begin the workout inside the designated holding tank area. At the call of 3, 2, 1, Go, Athlete A will immediately run down their lane to complete a 200-meter run while Athlete B advances to the dumbbell and begins the prescribed dumbbell snatches.

Once Athlete A returns from the 200-meter run, the athletes may alternate work as they choose to complete all prescribed dumbbell snatches, deadlifts, and pull-ups for Round One. Only one athlete may work at a time, and the non-working athlete must remain inside the holding tank. There is no minimum or maximum number of repetitions required per athlete during this round.

Upon completion of the final pull-up repetition for Round One, Athlete B will immediately begin a 200-meter run while Athlete A advances to the dumbbell and begins the prescribed dumbbell snatches for Round Two. Once Athlete B returns from the run, the athletes may again alternate work as they see fit to complete all prescribed dumbbell snatches, deadlifts, and pull-ups for Round Two. Only one athlete may work at a time, and the non-working athlete must remain in the holding tank. There is no required distribution of repetitions between athletes in this round.

After the final pull-up repetition of Round Two is completed, both athletes will run 200 meters. Once both athletes have returned from the run, they will perform the prescribed number of synchronized dumbbell snatches followed by the prescribed number of single dumbbell deadlifts. All synchronized movements must be performed with both athletes facing the same direction and facing the start/finish mat.

After completing the dumbbell movements in Round Three, the athletes will perform the prescribed gymnastics movements according to their division standards. If the division requires only one athlete to perform the gymnastics movement at a time, the non-working athlete must remain inside the holding tank.

The workout will conclude when the athlete or athletes complete the final prescribed repetition of the third round in accordance with the movement standards. All dumbbell and gymnastics movements throughout the workout must be performed facing the start/finish mat. There will be no tiebreak for this workout.

Movement Standards:
DB Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. The athlete is NOT required to alternate arms every rep.  During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. If the athlete chooses to alternate, the athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. 

DB Synchro Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. The athlete is NOT required to alternate arms every rep.  During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. If the athlete chooses to alternate, the athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head.   The athletes must be at full extension at the top at the same time for the rep to count as Synchro.  

Dual DB Deadlift: The athlete must hold the dumbbells by the handles, outside the legs. Sumo deadlifts are not allowed. Each rep begins with at least the front head of both dumbbells touching the ground at the same time The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips. 

Synchro Single DB Deadlift: The athlete must hold the dumbbells by the handle, outside the legs. Sumo deadlifts are not allowed. Each rep begins with at least the front head of the dumbbell touching the ground. The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips. The athletes must be at full extension at the top at the same time for the rep to count as Synchro.  

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. For synchro reps, the rep is credited when both athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.

Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.  Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met. 

Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met.

For Time
200m Run (Partner A)
20 DB Snatch (70/50)
40 Double DB Deadlifts (70/50)
60 Pull-Ups
200m Run (Partner B)
20 DB Snatch (70/50)
40 Double DB Deadlifts (70/50)
60 Pull-Ups
200m Run (Both Partners)
20 Synchro DB Snatch (70/50)
20 Synchro Single DB Deadlift (70/50)
10 Synchro BMU

12:00 Cap

Tie Break:
There is no tiebreak.

Workout Flow:
Both athletes will begin the workout inside the designated holding tank area. At the call of 3, 2, 1, Go, Athlete A will immediately run down their lane to complete a 200-meter run while Athlete B advances to the dumbbell and begins the prescribed dumbbell snatches.

Once Athlete A returns from the 200-meter run, the athletes may alternate work as they choose to complete all prescribed dumbbell snatches, deadlifts, and pull-ups for Round One. Only one athlete may work at a time, and the non-working athlete must remain inside the holding tank. There is no minimum or maximum number of repetitions required per athlete during this round.

Upon completion of the final pull-up repetition for Round One, Athlete B will immediately begin a 200-meter run while Athlete A advances to the dumbbell and begins the prescribed dumbbell snatches for Round Two. Once Athlete B returns from the run, the athletes may again alternate work as they see fit to complete all prescribed dumbbell snatches, deadlifts, and pull-ups for Round Two. Only one athlete may work at a time, and the non-working athlete must remain in the holding tank. There is no required distribution of repetitions between athletes in this round.

After the final pull-up repetition of Round Two is completed, both athletes will run 200 meters. Once both athletes have returned from the run, they will perform the prescribed number of synchronized dumbbell snatches followed by the prescribed number of single dumbbell deadlifts. All synchronized movements must be performed with both athletes facing the same direction and facing the start/finish mat.

After completing the dumbbell movements in Round Three, the athletes will perform the prescribed gymnastics movements according to their division standards. If the division requires only one athlete to perform the gymnastics movement at a time, the non-working athlete must remain inside the holding tank.

The workout will conclude when the athlete or athletes complete the final prescribed repetition of the third round in accordance with the movement standards. All dumbbell and gymnastics movements throughout the workout must be performed facing the start/finish mat. There will be no tiebreak for this workout.

Movement Standards:
DB Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. The athlete is NOT required to alternate arms every rep.  During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. If the athlete chooses to alternate, the athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. 

DB Synchro Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. The athlete is NOT required to alternate arms every rep.  During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. If the athlete chooses to alternate, the athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head.   The athletes must be at full extension at the top at the same time for the rep to count as Synchro.  

Dual DB Deadlift: The athlete must hold the dumbbells by the handles, outside the legs. Sumo deadlifts are not allowed. Each rep begins with at least the front head of both dumbbells touching the ground at the same time The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips. 

Synchro Single DB Deadlift: The athlete must hold the dumbbells by the handle, outside the legs. Sumo deadlifts are not allowed. Each rep begins with at least the front head of the dumbbell touching the ground. The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips. The athletes must be at full extension at the top at the same time for the rep to count as Synchro.  

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. For synchro reps, the rep is credited when both athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.

Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.  Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met. 

Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met.

For Time
200m Run (Partner A)
20 DB Snatch (50/35)
40 Double DB Deadlift (50/35)
40 Pull-Ups
200m Run (Partner B)
20 DB Snatch (50/35)
40 Double DB Deadlift (50/35)
40 Pull-Ups
200m Run (Both Partners)
20 Synchro DB Snatch (50/35)
20 Synchro Single DB Deadlift (50/35)
10 BMU

12:00 Cap

Tie Break:
There is no tiebreak.

Workout Flow:
Both athletes will begin the workout inside the designated holding tank area. At the call of 3, 2, 1, Go, Athlete A will immediately run down their lane to complete a 200-meter run while Athlete B advances to the dumbbell and begins the prescribed dumbbell snatches.

Once Athlete A returns from the 200-meter run, the athletes may alternate work as they choose to complete all prescribed dumbbell snatches, deadlifts, and pull-ups for Round One. Only one athlete may work at a time, and the non-working athlete must remain inside the holding tank. There is no minimum or maximum number of repetitions required per athlete during this round.

Upon completion of the final pull-up repetition for Round One, Athlete B will immediately begin a 200-meter run while Athlete A advances to the dumbbell and begins the prescribed dumbbell snatches for Round Two. Once Athlete B returns from the run, the athletes may again alternate work as they see fit to complete all prescribed dumbbell snatches, deadlifts, and pull-ups for Round Two. Only one athlete may work at a time, and the non-working athlete must remain in the holding tank. There is no required distribution of repetitions between athletes in this round.

After the final pull-up repetition of Round Two is completed, both athletes will run 200 meters. Once both athletes have returned from the run, they will perform the prescribed number of synchronized dumbbell snatches followed by the prescribed number of single dumbbell deadlifts. All synchronized movements must be performed with both athletes facing the same direction and facing the start/finish mat.

After completing the dumbbell movements in Round Three, the athletes will perform the prescribed gymnastics movements according to their division standards. If the division requires only one athlete to perform the gymnastics movement at a time, the non-working athlete must remain inside the holding tank.

The workout will conclude when the athlete or athletes complete the final prescribed repetition of the third round in accordance with the movement standards. All dumbbell and gymnastics movements throughout the workout must be performed facing the start/finish mat. There will be no tiebreak for this workout.

Movement Standards:
DB Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. The athlete is NOT required to alternate arms every rep.  During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. If the athlete chooses to alternate, the athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. 

DB Synchro Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. The athlete is NOT required to alternate arms every rep.  During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. If the athlete chooses to alternate, the athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head.   The athletes must be at full extension at the top at the same time for the rep to count as Synchro.  

Dual DB Deadlift: The athlete must hold the dumbbells by the handles, outside the legs. Sumo deadlifts are not allowed. Each rep begins with at least the front head of both dumbbells touching the ground at the same time The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips. 

Synchro Single DB Deadlift: The athlete must hold the dumbbells by the handle, outside the legs. Sumo deadlifts are not allowed. Each rep begins with at least the front head of the dumbbell touching the ground. The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips. The athletes must be at full extension at the top at the same time for the rep to count as Synchro.  

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. For synchro reps, the rep is credited when both athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.

Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.  Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met. 

Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met.

For Time
200m Run (Partner A)
20 DB Snatch (50/35)
40 Double DB Deadlift (50/35)
30 Pull-Ups
200m Run (Partner B)
20 DB Snatch (50/35)
40 Double DB Deadlifts (50/35)
30 Pull-Ups
200m Run (Both Partners)
20 Synchro DB Snatch (50/35)
20 Synchro Single DB Deadlift (50/35)
10 CTB
5/3 BMU

12:00 Cap

Tie Break:
There is no tiebreak.

Workout Flow:
Both athletes will begin the workout inside the designated holding tank area. At the call of 3, 2, 1, Go, Athlete A will immediately run down their lane to complete a 200-meter run while Athlete B advances to the dumbbell and begins the prescribed dumbbell snatches.

Once Athlete A returns from the 200-meter run, the athletes may alternate work as they choose to complete all prescribed dumbbell snatches, deadlifts, and pull-ups for Round One. Only one athlete may work at a time, and the non-working athlete must remain inside the holding tank. There is no minimum or maximum number of repetitions required per athlete during this round.

Upon completion of the final pull-up repetition for Round One, Athlete B will immediately begin a 200-meter run while Athlete A advances to the dumbbell and begins the prescribed dumbbell snatches for Round Two. Once Athlete B returns from the run, the athletes may again alternate work as they see fit to complete all prescribed dumbbell snatches, deadlifts, and pull-ups for Round Two. Only one athlete may work at a time, and the non-working athlete must remain in the holding tank. There is no required distribution of repetitions between athletes in this round.

After the final pull-up repetition of Round Two is completed, both athletes will run 200 meters. Once both athletes have returned from the run, they will perform the prescribed number of synchronized dumbbell snatches followed by the prescribed number of single dumbbell deadlifts. All synchronized movements must be performed with both athletes facing the same direction and facing the start/finish mat.

After completing the dumbbell movements in Round Three, the athletes will perform the prescribed gymnastics movements according to their division standards. If the division requires only one athlete to perform the gymnastics movement at a time, the non-working athlete must remain inside the holding tank.

The workout will conclude when the athlete or athletes complete the final prescribed repetition of the third round in accordance with the movement standards. All dumbbell and gymnastics movements throughout the workout must be performed facing the start/finish mat. There will be no tiebreak for this workout.

Movement Standards:
DB Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. The athlete is NOT required to alternate arms every rep.  During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. If the athlete chooses to alternate, the athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head. 

DB Synchro Snatch: The movement begins with the DB on the ground in front of the athlete. With one hand, the athlete will move the DB in one motion from the ground to overhead. A pause at the shoulders into a press is not allowed. At the top of the movement, the arms, hips and knees must be fully extended with the arm in line with the athlete’s head. The athlete is NOT required to alternate arms every rep.  During the movement, the athlete’s off-hand can not make contact with the athlete’s body. At the bottom of the movement, both heads of the DB must make contact with the ground. If the athlete chooses to alternate, the athlete can switch the DB between hands in any manner they choose. The athlete can switch hands with the DB over the athlete’s head.   The athletes must be at full extension at the top at the same time for the rep to count as Synchro.  

Dual DB Deadlift: The athlete must hold the dumbbells by the handles, outside the legs. Sumo deadlifts are not allowed. Each rep begins with at least the front head of both dumbbells touching the ground at the same time The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips. 

Synchro Single DB Deadlift: The athlete must hold the dumbbells by the handle, outside the legs. Sumo deadlifts are not allowed. Each rep begins with at least the front head of the dumbbell touching the ground. The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips. The athletes must be at full extension at the top at the same time for the rep to count as Synchro.  

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. For synchro reps, the rep is credited when both athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.

Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.  Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met. 

Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met.