Part 1
4 Minute Time Cap

Snatch To Overhead Squat
(For Max Weight)

*1 Minute Transition*

Part 2
3 Minute Time Cap

30/20 Calories Assault Bike
10 Right Arm Dumbbell Snatch 50/35lbs
10 Left Arm Dumbbell Snatch 50/35lbs
10 Right Arm Dumbbell Thruster 50/35lbs
10 Left Arm Dumbbell Thruster 50/35lbs

*Advance Every 10 Reps With The Dumbbell*

Workout Description
Full Send Part 1

Athletes will begin on their designated platforms with the barbell unloaded. On the call of 3,2,1 Go they will load the barbell and make their first attempt. This complex requires 1 snatch and 1 overhead squat. Athletes can make as many attempts as needed within the 4 minute time cap. Your score will be your heaviest successful lift. Athletes must confirm the weight on the bar with their judge prior to making the attempt. Athletes will then have a 1 minute transition before beginning part 2.

Full Send Part 2

Athletes will begin standing behind their bikes, on the call of 3,2,1 Go, they will advance to the bike and begin the event. After completing each movement you must advance the dumbbell down the lane. The event finishes when the Athlete crosses the finish line or when the time cap expires. Your score is your time or cap plus completed repetitions.

Movement Standards


  • The athlete must bring the bar from the ground to the overhead position in one smooth motion.
  • At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.  A muscle snatch, a power snatch, a squat snatch or a split snatch may be used.

Overhead Squat

  • This is a standard overhead squat.  A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved
  • The hip crease must be below the knee at the bottom.
  • The hips and knees must fully open at the top with the barbell locked out overhead.


  • One team member must always be on the bike.
  • Seat can be adjusted as needed.

Single Arm Dumbbell Power Snatch

  • Both heads of the dumbbell must contact the ground at the same time.
  • You must complete the correct amount of reps for each arm before advancing to the next movement.
  • Full knee and hip extension with the dumbbell locked out overhead must be shown for each repetition to count.

Single Arm Dumbbell Thruster

  • You may squat clean the first repetition.
  • Your hip crease must clearly pass below the top of the knee and you must reach full knee and hip extension with the dumbbell locked out overhead for the rep to count.

Single Arm Dumbbell Hang Power Clean To Overhead

  • After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position
  • The athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead.
  • The athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps.
  • At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body

Dumbbell Goblet Squat

  • The dumbbell must be held in front of the athlete’s body, not over the shoulder.
  • You must always have 2 hands on the dumbbell.
  • Your hip crease must clearly pass below the top of the knee and you must reach full knee and hip extension.

Dumbbell Facing Burpees

  • The athlete must always be facing the dumbbell when performing their repetition.
  • Elite and Intermediate athletes must perform a two-foot jump back and up for their burpee and a two foot take off over the barbell. You can land anyway you choose.
  • The thigh and chest must make contact on the ground at the bottom of each repetition.
  • Scaled athletes may choose to perform a step back and step up variation for their burpee. Single leg jumping or stepping over the barbell is permitted. Again, landing anyway you choose. 
  • The athletes head must not be over the dumbbell.
  • The repetition is scored when both feet land on the opposite side of the barbell.