Event 1: Lift Off

Time Cap: 10 Minutes (5 minutes per athlete)

Format: Mixed Pairs (Male/Female)

Each athlete has 5 minutes to establish their heaviest successful complex of:

Squat Clean + Shoulder to Overhead + Front Squat + Shoulder to Overhead

Athletes will lift one at a time, with the female or male partner choosing who goes first. The barbell may be shared but must be adjusted within the pair’s total 10-minute window.

Score:

Total combined weight successfully lifted by both athletes.

Event 2 — BEND & SNAP (Rx)

Format: Mixed pairs (M/F)

Time Cap: 10:00 — AMRAP

Implements: 1× DB each (22.5 kg men / 15 kg women), box (24" men / 20" women)

Workout Description

AMRAP 10:

• 10 Synchro Dumbbell Snatch (both athletes working, 1 DB each)
• 10 Partner-Alternating Burpee Box Jump (one athlete works at a time, alternate every rep)

Score: Total reps completed in 10:00.

Tiebreak (recommended): Time when the pair finishes their first full round (20 reps).

Flow

1. Start: Both athletes standing behind their DBs, boxes clear.
2. Synchro DB Snatch (10): Both athletes perform single-arm alternating snatches. Reps only count when both athletes hit the synchro standard (see below).
3. Burpee Box Jump (10): One athlete does a full rep, then the other athlete does the next rep—alternate every rep until 10 are done.
4. Repeat from the top for as many rounds/reps as possible.

Synchro Standard (DB Snatch)

• Where to sync: At overhead lockout. A rep counts when both athletes are locked out overhead simultaneously (brief, clear moment).
• If one locks out before the other, the first must hold overhead until partner locks out. If either lowers early, no rep for both.
• Partners may alternate arms independently, but both must meet the lockout standard on each rep for it to count.

Movement Standards

Dumbbell Snatch (single DB, alt. arms)

• Start: DB on the floor; both heads must touch the ground at the start of each rep.
• Path: One motion from floor to overhead—no pause on shoulder.
• Lockout: DB fully overhead, arm locked; hips & knees extended; feet under hips; DB stacked over midline.
• Arm change: Must switch below face level; touching the DB to the shoulder is allowed but no rest on the shoulder. You may change hands on the floor.
• No reps: Dumbbell not controlled overhead; early lower before partner locks out (breaks synchro); railed off the head; bounce off floor.

Burpee Box Jump

• Burpee: Chest & thighs to floor. Step or jump up from burpee.
• Box jump: Two-foot takeoff to the box (Rx). Step-downs allowed.
• Finish: Stand tall on the box with hips & knees fully extended, both feet on top before stepping down.
• Alternating: Athletes must alternate every rep (A does rep 1, B does rep 2, etc.). If the same athlete does two in a row, the second is a no rep.
• No reps: No full chest-to-floor; one-foot takeoff; no full extension on top; failing to alternate.

Judge Notes

• Count only when both DB snatches hit lockout together (clear, simultaneous control).
• For burpees, ensure strict rep-by-rep alternation and full box standards.
• Call out rep counts audibly; warn once for creeping early lower on synchro.

Event 3: BEEF JERKY

Format: Mixed Pairs (M/F)

Time Cap: 10 minutes

Equipment:

• Dumbbell: 22.5 kg (Men) / 15 kg (Women) — one per athlete
• Rower for each team

Workout Description

For Time:

• 500 m Row (split between partners)
• 300 m Partner Run (together)
• 100 Single-Arm Shoulder to Overhead (split as desired)
• 300 m Partner Run (together)
• 500 m Row (split between partners)

Score: Time to complete all work (or total reps if time capped).

Workout Flow

• Both athletes start at the start line.
• At 3…2…1…Go! partners complete a 300 m run together, staying within arm’s reach of each other throughout.
• Once back, they move to the rower, completing a total of 500 m, split as they choose (switch as often as they like).
• Then, they perform 100 single-arm shoulder to overhead, splitting reps however they wish. Both athletes have their own dumbbell and can switch arms as needed.
• After the 100 reps are complete, return to the rower for another 500 m, then finish with a final 300 m partner run.
• Time stops when both athletes cross the finish line together.