THRUSTER LADDER
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MEN
3 bars START with 60kg bar x 10 Add plates for 8 x 70kg Add plates for 6 x 80kg 4 x 90kg bar 2 x 100kg bar |
WOMEN
2 bars START with 45kg bar x 10 Add plates for 8 x 50kg Add plates for 6 x 55 4 x 60kg bar Add plates for 2 x 65kg |
Movement standards - Thruster
-can be squat cleaned for first rep
-full lock out overhead with head thru as described in video
-when squatting, hip crease below knee
-Athlete will start on a starting mat and once finished run to a finishing map
-can be squat cleaned for first rep
-full lock out overhead with head thru as described in video
-when squatting, hip crease below knee
-Athlete will start on a starting mat and once finished run to a finishing map
BREAK 'N' SHAKE
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T2B standards
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. Double unders Athlete must complete 50 unbroken DU's before moving to the next set of T2B. If you break you must start again from zero. Tie breaker will be total DU's in the last round (including broken) |
SNATCH KNOCKOUT DETAILS
MEN
ROUND 1
STARTING IN HEATS of 9 Athletes x 4
Each Athlete has 2 mins to establish a heavy snatch
The Top 3 of each heat of 8 go through to ROUND 2 (Bottom 5 are eliminated)
ROUND 2
HEATS of 5 Athletes x 3
Each Athlete has 2 mins to establish a heavy snatch
The Top 2 of each heat of 5 go through to ROUND 3 (Bottom 3 are eliminated)
ROUND 3
HEATS of 3 Athletes x 2
Each Athlete has 2 mins to establish a heavy snatch
The Top Athlete of each heat of 3 go through to the FINAL (Bottom 2 are eliminated)
FINAL - TOP 2
Each Athlete has 2 mins to establish a heavy snatch
WINNER!
WOMENS- Will run in same format but one ROUND less.
*Full or Power Snatch is allowed
MEN
ROUND 1
STARTING IN HEATS of 9 Athletes x 4
Each Athlete has 2 mins to establish a heavy snatch
The Top 3 of each heat of 8 go through to ROUND 2 (Bottom 5 are eliminated)
ROUND 2
HEATS of 5 Athletes x 3
Each Athlete has 2 mins to establish a heavy snatch
The Top 2 of each heat of 5 go through to ROUND 3 (Bottom 3 are eliminated)
ROUND 3
HEATS of 3 Athletes x 2
Each Athlete has 2 mins to establish a heavy snatch
The Top Athlete of each heat of 3 go through to the FINAL (Bottom 2 are eliminated)
FINAL - TOP 2
Each Athlete has 2 mins to establish a heavy snatch
WINNER!
WOMENS- Will run in same format but one ROUND less.
*Full or Power Snatch is allowed
SNATCH DRAG
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For the Bar Muscle Ups:
The repetition starts with the athlete hanging from the bar with full extension of the elbows and shoulders. The repetition finishes with the athlete above the bar with full extension of the elbows.A no rep will occur if: Full extension of the elbow or shoulder is not established before starting the repetition. Athlete fails to lock out the elbows directly above the pull-up bar at the top of the rep. SLED- Bear crawl - SLED needs to start & finish behind the line. In the bear crawl the palms must be flat on the floor when crawling. Failing to do this will require the athlete to stop & move the sled back to where correct position occurred last. KB Snatches-the kettlebell must be taken from the floor to overhead in one continuous motion.-finish position is with hips and knees fully extended, while the snatching arm is completely locked out overhead. Judge should see a portion of the athlete’s ear in front of the snatching arm. -The free hand must not be touching the body (ie pushing on the knee or thigh |
