Workout starts : The first pair of athletes, start the workout standing at their respective barbells
At 9:00, time will be called for pair 1
Pair 2 then have 2 minutes to reset their bars to the starting weight and replace spare plates back in designated area
On 11:00, pair 2 start the workout standing at their respective barbells
Workout finishes : On 20:00
Flow:
Male completes 10 squat cleans, then hand-tags female —> Female completes 10 squat cleans, then hand-tags male
Male completes 10 jerks, then hand-tags female —> Female completes 10 jerks, then hand-tags male
This sequence continues, reducing the number of reps by 2 each time around.
When both athletes finish their sets of 2, they load their own bars (unassisted) to the second weight and start reascending through the same rep scheme but in reverse-order.
Male completes 2 squat cleans, then hand-tags female —> Female completes 2 squat cleans, then hand-tags male
Male completes 2 jerks, then hand-tags female —> Female completes 2 jerks, then hand-tags male
Then, onto 4’s and so on.
Scoring
Score is the total reps completed by both pairings
Movement Standards
Squat Cleans
The barbell begins on the ground.
Touch and go is permitted.
No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed.
The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
Jerks
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.