Event #3: Two Best Friends
Sponsored by Matt Witwer w/ Country Financial
Standards Video: https://youtu.be/ciSaLPph9Pw
For time, with a 12 minute time cap;
RX teams will complete 6 Rounds of 5 Snatches and 2 Chest to Bar Pull Ups, followed by; 6 rounds of 5 Clean and Jerks and 2 Bar Muscle Ups.
Intermediate teams will complete 6 Rounds of 5 Snatches and 4 Pull Ups, followed by; 6 rounds of 5 Clean and Jerks and 4 Pull Ups.
Scaled teams will complete 6 Rounds of 5 Snatches and 6 Jumping Pull Ups, followed by; 6 rounds of 5 Clean and Jerks and 6 Jumping Pull Ups.
The workout will follow a “you go, I go” format, where Partner 1 will complete a full round of the prescribed barbell movement as well as the gymnastics movement, then Partner 2 will follow suit. There will be a tie break time recorded after the set of gymnastics movements following the last set of snatches. Any repetition not completed within the 12 minute time cap will add one second to the team’s finish time. Teams who cannot complete the required movements (example: RX teams who can complete C2B but cannot complete BMU) but get to a stopping spot before the 12 minute cap will be scored with a time of 12:00 plus a second for every rep left incomplete at the time cap but may continue to attempt the gymnastics movement until the time cap.
All divisions will use a standard women’s 35# barbell.
Snatch Standard (All Divisions):
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 for RX division only. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition. Intermediate and scaled divisions will not drop bars in order to avoid unnecessary damage to plates and unsafe/unpredictable bouncing of smaller plates.
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.
Clean and Jerk Standards (All Divisions):
Start each rep with the barbell on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. If dropped, the barbell must settle on the ground before the start of the next rep. Power cleans, squat cleans, and split cleans are permitted. Hang cleans are not allowed. The lift must have two distinct phases: the clean and the jerk. Snatching is not permitted. The barbell must make contact with the shoulders.
It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead. 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 body, with feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.
Division Specific Standards:
RX:
Snatch and Clean and Jerk weight will be 85# and will be loaded using standard bumper plates consisting of a pair of 25# plates. The prescribed gymnastics movements will be a set of 2 Chest to Bar Pull Ups following each set of 5 Snatches and a set of 2 Bar Muscle Ups following each set of Clean and Jerks.
Chest to Bar Pull Up: This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted. The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may not wrap tape around the pull-up bar. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.).
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the 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 height of the bar during the kip.
The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over 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. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may not wrap tape around the pull-up bar. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.).
INTERMEDIATE:
Snatch and Clean and Jerk weight will be 65# and will be loaded using standard bumper plates consisting of a pair of 15# plates. Intermediate division will not be allowed to drop bars, sorry. The prescribed gymnastics movement will be a set of 4 Pull Ups following each set of 5 Snatches and a set of 4 Pull Ups following each set of Clean and Jerks.
Pull Ups: This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground.
The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may not wrap tape around the pull-up bar. The athlete may wear hand protection (gymnastics-style grips, gloves, etc.).
SCALED:
Snatch and Clean and Jerk weight will be 45# and will be loaded using wooden plates with a pair of 5# plates outside them. Scaled division will not be allowed to drop bars, sorry. The prescribed gymnastics movements will be a set of 6 Jumping Pull Ups following each set of 5 Snatches and a set of 6 Jumping Pull Ups following each set of Clean and Jerks.
Jumping Pull Ups: For the jumping pull-up, the bar should be at least six inches above the top of the athlete’s head when the athlete is standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar.
At the bottom of the movement, the athlete must lower their body so the arms are fully extended.
The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may not wrap tape around the pull-up bar. The athlete may wear hand protection (gymnastics-style grips, gloves, etc.).