POWER GIRLS

INDIVIDUALS

FOR TIME: 10:00 CAP

400M RUN

15 SNATCH

400M RUN

15 CLEAN AND JERK

LOADS

RX: MEN 155/185, WOMEN 95/135

INTERMEDIATE/ 35-44: MEN 135/165, WOMEN 85/125

SCALED/ 45+/ TEEN: MEN 115/145, WOMEN 75/115

TEAMS

FOR TIME: 18:00 CAP

WOMEN COMPLETE

400M RUN AS PAIR

20 SNATCH SHARE REPS

400M RUN AS PAIR 

20 CLEAN AND JERK SHARE REPS

THEN MEN COMPLETE SAME WORK

LOADS

RX TEAMS: MEN 155/185, WOMEN 95/135

INTERMEDIATE/ SCALED: MEN 135/165, WOMEN 85/125

MOVEMENT STANDARDS

Snatch
In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch, power snatch, squat snatch or a split snatch.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, bar directly over the heels, and the feet within the hips. A press from overhead will be allowed as long as the bar does not come in contact with the athlete’s head or shoulders. The athlete and barbell must remain on the given 4x6 mat.

Clean and Jerk
The clean and jerk is a ground-to-overhead any way that is not a snatch. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete and barbell must remain on the given 4x6 mat.