*all four syncro on first rep of each set
*after that, men and women alternate, rep for rep, men in syncro, women in syncro
*women can only work while men hold bar overhead, and vice versa
Movement Standards
Snatch
Each rep begins with the barbell 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 rep is credited when the barbell is snatched to 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.
Clean and Jerk
Each rep begins with the barbell on the ground and must be lifted overhead in two distinct phases; a clean then a jerk. Power, squat and split cleans 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 snatch is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not.
The rep is credited when the barbell is clean and jerked to 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.
Alternating Syncro
Workout starts with team on start/finish mat
First rep of each set needs to be performed by all four athletes
Rep is always counted when all four athletes meet locked out overhead
If all four bars ever return to the floor, a new set must begin
Alternating reps are completed by pairs. Both male athletes work in syncro while both females hold bar overhead. Then, both females work in syncro while both males hold the bar overhead
Pairs work rep-for-rep, males completing one, then females completing one, and so on.
If a no-rep is called, any pair can continue to the next rep once the opposite pair remain locked out overhead.
Team must accumulate 30 reps of snatches, then return the bar to the floor before moving on to clean and jerks.
Workout finishes when the team accumulate 30 clean and jerks and return to the start/finish mat.