POWER 40

TEAMS

For Time: 15:00 CAP
In Same Gender Pairs M/M and F/F (Two scores for this event. One timed score per pair)
Partner 1 Performs
40/28 Calories Assault Bike
40 Box Jump Overs
40 One Arm DB Hang Clean and Shoulder to Overhead (alternate arms every five reps)
40 yards Overhead Walking Lunge (20 yards one arm, 20 yards other arm)
then Partner 2 Performs  
40 yards Overhead Walking Lunge (20 yards one arm, 20 yards other arm)  
40 One Arm DB Hang Clean and Shoulder to Overhead (alternate arms every five reps) 
40 Box Jump Overs
40/28 Calories Assault Bike

LOADS
One Arm Dumbbell Hang Clean and Shoulder to Overhead and Lunge
RX: 70/50
Intermediate/ Scaled: 50/35

HEIGHT
RX: 30/24
Intermediate/ Scaled: 24/20 (May Step Up)


INDIVIDUALS

For Time: 12:00 CAP
40/28 Calories Assault Bike
40 Box Jump Overs
40 One Arm DB Hang Clean and Shoulder to Overhead (alternate arms every five reps)
40 yards One Arm Overhead Walking Lunge (20 yards one arm, 20 yards other arm)
40 yard run 

LOADS
One Arm Dumbbell Hang Clean and Shoulder to Overhead and Lunge
RX/ Masters 35-39: 70/50
Intermediate/ Masters 40-49 50/35
Scaled/ Teen/ Masters 50+: 35/25

HEIGHT
RX/ Masters 35-39: 30/24
Intermediate/ Masters 40-49: 24/20
Scaled/ Teen/ Masters 50+: 24/20 (May Step Up)


MOVEMENT STANDARDS

One Arm Dumbbell Hang Clean and Shoulder to Overhead

After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there, 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. Once at the shoulder, 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 when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead. Each round, athletes must perform 5 repetitions on one arm, then switch and perform the next 5 with the other arm. The weight must remaining in the athletes hand until it is below the waistline. Dropping of the dumbbell higher than the waistline will result in a no rep.

Box Jump Overs

There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Box Step Overs (Scaled/ Teen/ Masters 50+)

There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

One Arm Overhead Walking Lunge

Each lunge begins with the weight overhead, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition. The rep ends with the weight still overhead and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped or comes into contact with the opposite hand, head or body, the athlete must restart from where they completed the prior rep. The weight must remaining in the athletes hand until it is below the waistline. Dropping of the dumbbell higher than the waistline will result in a no rep. If the athlete drops the dumbbell from higher than the hips, athlete must restart from the last 5-YARD (15-ft). increment they crossed.