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Competition Standards & Heat Schedule

1,000 Meter Rows (20 minutes)
-Seated, feet strapped
-Screen functional before start
-Clock starts when handle is touched

Power Cleans (20 minutes)
 -Clock will run
-3 attempts per partner
-Partners alternate attempts
-Weight can decrease after failure
-Squat cleans accepted but not required for a valid lift

AMRAP (15 minutes)
-Rep splits allowed between partners​
Tires:
1.Male vs. Female weights
Box Jumps:
1.Male box: 24"
2.Female box: 20"
3.No "step-ups" allowed on boxes
4.Hips must lock at top on boxes
Burpee rules:
1.Chest must touch ground
2.Feet must leave ground at top
(step ups or backs allowed)
Sit-ups
1. Feet must stay on floor
2. Elbows must touch knees at top
3. Partner CANNOT sit on feet