Competition Corner

25.1 RELAY GAME

12 minutes AMRAP, alternating movements
8 Hang Snatches
10 Overhead Squats
12 Pull-ups
Weight:
Round 1,2,3:♂40 kg; all other rounds: 50 kg
Round 1,2,3:♀25 kg; all other rounds: 35 kg
You can use 4 barbells or have help to change weights.
FLOW:
1 Once the timer starts, athlete A starts with the workout as prescribed;
2 Athlete A 8 Hang snatch → athlete B 12 Overhead Squats → Athlete A 12 Pull-ups → Athlete B 8 hang snatch, etc.
3 Continue in the same order for the entire AMRAP as prescribed;
4 The final score will be the total reps met after the last good rep within the time cap.
Note:
The second athlete can only pick up the barbell when the first athlete his hands are off the barbell.
HANG POWER SNATCH
Athlete moves object in one fluid motion starting above the knees to overhead catching the object in the power position;above parallel with the hips.
REP START
• Hang position above knees.
REP END
• Overhead lock-out.
REP REQUIREMENTS
• Object is moved in one fluid motion from hang to a overhead position;
• Without pause, after receiving the object, in the power squat must be achieved;
• Adhere to the hang rule (if an object is in contact with the ground, including before the initial rep, a deadlift lockout MUST be achieved before the rep can be initiated);
CYCLE & POST REP
• The athlete may return to rep start in any controlled manner as long as it adheres to the hang rule.
HANG POWER SNATCH
Athlete moves object in one fluid motion starting above the knees to overhead, never squatting down to  full depth.
REP START
• Hang position.
REP END
• Overhead lock-out.
REP REQUIREMENTS
• Object is moved in one fluid motion from hang to a overhead position;
• Avoid the bottom of squat;
• Adhere to the hang rule (if an object is in contact with the ground, including before the initial rep, a deadlift lockout MUST be achieved before the rep can be initiated);
CYCLE & POST REP
• The athlete may return to rep start in any controlled manner as long as it adheres to the hang rule.
OVERHEAD SQUAT
Athlete, with weight overhead, squats down below parallel and returns to standing.
REP START
• Overhead lockout.
REP END
• Overhead lockout.
REP REQUIREMENTS
• Achieve the bottom of squat;
• Object is kept overhead throughout the full repetition.
CYCLE & POST REP
• REP END is a valid REP START.
PULL-UP :
Athlete hanging from a horizontal bar pulls himself up until chin comes over the bar.
REP START
• Vertical hang from horizontal bar.
REP END
• Chin above the horizontal bar.
REP REQUIREMENTS
• Only hands can touch the bar during the movement.
CYCLE & POST REP
• The athlete may return to rep start in any controlled manner.
ALLOWED VARIATIONS
• Strict.
• Kipping.
• Butterfly.