Summit Series: Mixed Pairs

EMOM10

Snatch + Hang Snatch

Ladies lift on even

Lads lift on odd

Scoring = 3 biggest lifts per athlete added together for a team total

Workout Flow 

Teams will have a male and female barbell with 150kg available for the team to share. Barbells can be pre-loaded and athletes may help each other with their barbells. On 0:00, ladies will lift. Only one attempt may be made and must be completed within the minute for it to count. On 1:00, lads can perform their lift. This sequence will repeat until 10:00 when the lads will peform their fifth set. 

Movement standards

The athlete will complete one snatch immediately into one hang snatch to complete the complex. The bar may not touch the ground between the two lifts.

Snatch

The barbell starts on the ground. The lift must be completed in one continuous motion from the ground to overhead.
At the top position, the athlete must demonstrate:

Full lockout of elbows, hips, and knees
Barbell clearly over or behind the midline of the body
Feet in line and control shown before lowering
 
Any snatch variation is permitted (power, squat, or split). Once the first snatch is completed, the barbell must be lowered under control to the hang position — not dropped to the ground.  

Hang Snatch

The barbell must begin from a hang position, defined as anywhere above the knee and below the hip crease. If the barbell touches the ground between lifts, the complex is invalid. From the hang, the athlete performs a snatch to full overhead lockout in one continuous motion. At the top, the athlete must again show:

Elbows, hips, and knees fully extended
Barbell over or behind the midline
Control and balance before lowering

The athlete may re-grip at the hang position before initiating the hang snatch, but must maintain control of the bar at all times.

No-Rep / Faults:
Barbell does not reach full lockout overhead.
Barbell touches the ground between lifts.
Incomplete range of motion (e.g. hips not fully extended, bar not over midline).
Loss of control at the top of either lift.
Dropping the barbell before finishing both lifts.
 

RX:

4 rounds for time 

60 Double Unders 

10 Partner Deadlifts @ 150kg

20 Toes to Bar

In any remaining time:

Max Handstand Walk

Every two lengths completed, perform 1 pirouette before you can continue accumulating distance. 

Scaled

4 rounds for time

120 Single skips

10 Partner Deadlifts @ 120kg

20 Hanging Knee Raises 

In any remaining time:

Max Wall Walks

Every 2 wall walks, perform 4 synchronised hand release push-ups before you can continue accumulating reps

There is a tiebreak time for when you complete the four rounds. 

Workout Flow

Athletes to start under the rig. One athlete will run out to the spaces designated for skipping (swapping whenever). When the skips are finished, both athletes will proceed to the barbell and begin their deadlifts. Then, one athlete will proceed to the rig to perform the ttb/hanging knee raises (swapping whenever). When four rounds are complete, both atheltes will head to the wall. For scaled, one athlete will lay down to perform the wall walks, the other athlete will be stood opposite in front of the rig. This is the position for the hand release push-ups too. For RX, athletes will start their HS walk behind the line closest to the rig. One athlete remains there while the other walks. When two lengths are complete, one athlete will peform one piroutte then go back to handstand walking. 

Movement standards

Single under skips 

Rope starts behind the feet, the athlete performs a two-footed jump (leaving the ground and landing together) the rope passed under the feet once. You can swap whenever, however, one athlete can be in the skipping area one athlete must remain under the rig. 

Double under skips  

The rope passes completely under the feet twice for one jump. Both feet must leave and land together. You can swap whenever, however, one athlete can be in the skipping area one athlete must remain under the rig. 

Partner Deadlifts

Both athletes lift and lock out the bar at the same time. Both athletes hips and knees are fully extended at the top position with shoulders behind the bar to achieve a synchronised rep. The bar can be dropped after full extension is complete. No bouncing of the bar is permitted. Any grip is allowed. Straps or gymnastics grips are not permitted on the barbell. 

Toes to Bar 

Feet start behind the plane of the bar, the athlete passes through a dead hang with straight arms, both feet touch the bar simultaneously between the hands. Both toes must make visible contact with the bar at the same time. The feet must return behind the rig to begin the next rep. Chalk, grips and tape are allowed, but you cannot tape the bar. You can use a box to get onto the rig or your partner can throw you up. 

Knee raises 

Feet start behind the plane of the bar, the athlete passes through a dead hang with straight arms, both knees lift above the hip crease at the same time. The feet must return behind the rig to begin the next rep. Chalk, grips and tape are allowed, but you cannot tape the bar. You can use a box to get onto the rig or your partner can throw you up.  

Wall walks 

One athlete may lay on the floor, starting their rep with their chest and thighs on the ground and their hands clearly in front of the tape line. Once both feet have been lifted on the wall, the athlete can move their hands backwards until they touch the second tape line with both hands. On descent, the hands must be clearly back in front of the first tape line before the feet can leave the wall. Chest and thighs touch the ground to complete the rep. The other athlete will be waiting opposite them in front of the rig, ready to swap in whenever. 

Hand release push-ups 

Athletes must start together in the top of a plank, they lower down until their chest and thighs touch the floor and touch their fingers behind their head at the same time. Synchro at the top and bottom. The rep finishes when both athletes return to the plank position. 

Handstand walks

Athletes kick up behind the line, they walk forward on their hands, arms extended, with feet off the floor. The distance does not have to be unbroken - you can kick back up where your judge places their foot indicating where you successfully walked until you came down. You can swap in and out whenever and wherever, but when one athlete is working the resting athlete must be behind the rig. 

Piroutte 

Athlete will kick up in or walk into the designated area, executing a 360 degree turn on their hands. If the turn is incomplete, or you leave the area, that rep does not count. You can take as many steps as you like to get round.