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Scaled Movement Standards

WOD 1 

Establish a Max Clean, Hang Clean and Jerk  in 10 Minutes. 

* The 1st clean must be from the floor. It may be power, split or squat 

* You must remain holding the barbell when transitioning into the hang clean and jerk. You can't drop the barbell in between movements.  

* The hang clean must start somewhere between the top of the knee and your hips. It may be a power, split or squat clean. 

* The jerk may be a "shoulder-to-overhead" movement meaning it can be a strict press, push press, push jerk or split jerk.

There will be an empty male and female bar in the lane with weights at the front of the lane. If the female prefers the male bar or vice versa, that is up to them. Only one partner may be working at a time. Both partners may help load weights throughout the 10 minutes. YOUR JUDGE MAY NOT HELP YOU. You may switch back and forth between male and female partners throughout the 10 minutes and may leave the barbell not in use loaded. However, the barbell not is use MUST be pushed to the FRONT of the lane, clearly out of the way of the lifting athlete. In addition to this, all unused weights MUST remain in the weight staging area  at the front of the lane while the athlete is lifting. You must have collars on the bar when attempting a lift. If any of these rules are not followed, your judge or head judge has the right to no-rep a good lift. We want everyone as safe as possible while performing max lifts. 

Click Here for Video Sample (This video shows both cleans as a power clean and a push jerk)


The barbell must start on the ground • Power cleans, squat cleans, and split cleans are permitted.  • If the athlete’s knee touches the floor during the attempt, the rep will not count.  The athlete may begin the hang clean, when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.



The hang clean begins when the bar is lowered from the rack position. • The bar may not pass below the knee. • Hang power cleans, hang squat cleans, and hang split cleans are permitted. • If the knee touches the floor during the attempt, the rep will not count. • The jerk may begin when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.


Following the hang clean, the barbell must be in contact with the shoulders to begin the jerk. • A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. • The rep is credited when: - The barbell is locked out overhead, and arms, hips, and legs are extended. - The bar is over or slightly behind the center of the athlete’s body, with feet in line. • If the athlete fails the jerk and brings the barbell back to the front rack, the athlete may NOT reattempt the jerk for safety purposes.

WOD 2  ​

Time Cap: 20 Minutes 

With one person working at a time, you can break up the reps however you choose. 


30 Knees-above-waist 

60 Calorie Row 

Then complete 3 Rounds: 

14 Snatches (95/65#) (power, split or squat) 

18 Overhead Squats (95/65#)

100 Single Unders 

Cash Out: 

60 Calorie Row

20 Pull-Ups 


The monitor on the rower must be set to zero calories at the beginning of each row. Your partner may be waiting at the barbell to begin the  snatch once the 1st row is complete. 


The athlete must start each rep with arms fully extended and feet off the ground. • Any style of pull-up or grip is permitted as long as the requirements are met. • The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. • Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. We will allow taping the bar AND wearing hand protection at the same time. If choosing to tape the bar, you must provide your own tape. If you rip and bleed on the bar, you must remove the tape before the next heat starts. 

You will have designated lanes that are near the pull-up rig. It will be 1st come, 1st serve to use any pull-up bar near your lane. For shorter athletes, your partner may lift you to the bar or you may use a j-hook to get yourself up there. We will not allow boxes for safety purposes. We will be asking for athlete height prior to the competition. We will do our best to place teams in lanes where the pull up bars will work for their height. 

Upon completion of the 30th rep, the partner may already be sitting on the rower waiting to be begin. 

Click HERE for video sample - kipping style

Click HER for video sample - butterfly style 


The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

The athlete who is completing the 14th rep may choose to hang onto the barbell and go directly into the overhead squats. NOTE: If the athlete squat snatched the 14th rep, this does not count as the 1st overhead squat. It only counts as the 14th snatch. However, if they squat snatch any reps following the 14th snatch, those will count as overhead squats as long as all overhead squat standards are met. 

Click HERE for video sample - Power Snatch

Click HERE for video sample - Squat Snatch 


The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the HIPS, knees and arms fully extended, and the bar directly over the middle of the body. NOTE: If the 14th Snatch is a squat snatch, this DOES NOT COUNT as the 1st overhead squat. However, the athlete may keep the barbell overhead after the 14th snatch and transition into their 1st overhead squat. 

Click HERE for video sample 


This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. The athlete must bring their own jump ropes. If transitioning between athletes during single unders, the waiting athlete may have their jump rope in hand. Upon completion of the 100th rep, the other athlete may be waiting at the barbell to begin the next round. Upon completion of the 3rd round, the waiting athlete may already be sitting on the rower waiting to begin. 


The athlete must begin by hanging from the pull-up bar with arms extended. • Heels must be brought back behind the bar. • Overhand, underhand, or mixed grips are all permitted. • The rep is credited when the athlete’s knees rise above the hips.

Click HERE for video sample


Time Cap: 15 Minutes

Partner #1 will complete the 1st round and partner #2 will complete round #2, they will alternate back and forth between rounds until the WOD is complete or until the time cap is reached. 

8 Rounds: 

8 Deadlifts (205/135#)

8 Burpee Box Jump or Step Overs (24/20")

8 Hand Release Push-Ups 


Click HERE for video sample

The barbell starts on the ground. Collars must be placed outside the plates. • The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed.  The rep is credited when: - the athlete’s hips and knees reach full extension, and - the athlete’s head and shoulders are behind the bar. • 


The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping or stepping over the box. • In the bottom position, the athlete must be perpendicular to the box. Athletes may step or jump in and out of the push-up position.

After jumping or stepping  on the box, the athlete may jump or step off to the other side. • Alternatively, the athlete may jump completely over the box. • If jumping over the box, the feet must pass over the box, not around it.  There is no requirement to stand tall while on top of the box. 

Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep. ​

After the 8th rep is completed, the partner may flip the box to the appropriate height. 

Click HERE for video sample


Start in the plank position. Elbows must be locked out with the feet no wider than shoulder width. • A straight body position must be maintained throughout the push-up.  "Worming" will be allowed for ease for judging purposes• The chest (nipple line or above) must touch the floor. • Then the hands must be lifted completely off the ground. Press back to the plank position with arms locked out. 


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