presented by Lindenwoods Chiropractic

Event 4 is 21-15-9 for time of:

Thrusters (M: 95 lbs | W: 65 lbs)

Chest to bar pull ups  

5-minute time cap

2 minute transition to event 5

Event 5 is for weight:

establish a one rep max clean & jerk

6-minute time cap

Rx & Rx Masters
as written. 

Intermediate
M: 75 lbs | W: 55 lbs barbell
chin over bar pull ups

Novice & Novice Masters
M: 45 lbs | W: 35 lbs barbell
ring rows

Workout Flow

Athletes will start on their starting mats and at the call of "go" move to their barbell to perform 21 thrusters, then onto their pull up bar to complete 21 chest to bar pull ups. Upon returning to their barbell for the round of 15 thrusters, they will advance their barbell. This pattern will continue for all three rounds, ending with the round of 9 thrusters and 9 chest to bar pull ups. Athletes must face the crowd for the thrusters and the pull ups. 

Time stops when the athlete completes their final chest to bar pull up. At the 7-minute mark, giving athletes a minimum 2-minute rest, event 5 will start. Event 5 is a 6-minute window to establish a one rep max clean & jerk. 

Event five details

• Athletes may preload their barbell and take warm up attempts only between the 5:00-7:00 mark, their designated rest period.

• Athletes may not touch their barbell once done event 4 until the 5-minute time cap is reached. 

• Athletes may take as many attempts as they like during the 6-minute working window, going up and down in weight as desired. 

• Clips must be on the bar, all weights that are not in use are at the back of the lane, and the weight must be declared to the judge for the attempt to count. 

• If the athlete steps out of their designated lifting zone, a no-rep will be issued. 

• See below for movement standards. 

Movement Standards

Thruster

• The athlete will have the barbell in the front rack position and move from the bottom of a squat to full lockout overhead.

• The barbell starts on the ground.

• The hip crease must clearly pass below the top of the knees into the bottom position. A full squat clean into a thruster is allowed when the barbell is taken from the floor.

• The barbell must come to a full lockout overhead with the hips, knees, and arms fully extended for the rep to count.

• All divisions must lower their barbells to the floor. Dropping the barbell will result is a no-rep and an additional thruster must be performed.

Chest to bar pull-ups

• At the start of each rep, arms must be fully extended, with feet off the ground.

• Any style of pull-up or grip is permitted as long as the requirements are met.

• The rep is credited when some portion of the athletes body makes contact with the bar below collarbone. 

Pull-ups

• At the start of each rep, arms must be fully extended, with feet off the ground.

• Any style of pull-up or grip is permitted as long as the requirements are met.

• The rep is credited when the chin breaks the horizontal plane of the bar.

Ring rows

• Athletes will face into the rig.

• Athletes will place their feet in front of the tape line below the rings. No part of the foot can touch the tape line. 

• Athletes will lean back till their arms are fully extended. The rep starts in this position and finishes when the athlete has rowed themselves up till their hands/rings make contact with the sides of their bodies.

• A straight body position must be maintained throughout the rep. Any bending at the hips, kipping, or swinging is not allowed. 

• The rings will be set to a standard height.

Clean and Jerk

• The barbell will start on the floor, and a rep will consist of an athlete taking the bar from the floor to the front rack position and the locking it out over head with the elbows, shoulders, hips, and knees fully extended, and the athlete’s feet back in line with each other.

• Any style of receiving position is permitted power clean, squat clean, or split clean.

• Once the barbell leaves the floor it must travel in one continuous motion to the shoulders (no hang cleans)

• Any style of shoulder to overhead is permitted: strict press, push press, push jerk, and split jerk.

• The judge will give a down signal to signify a good lift. 

• If the shoulder to overhead portion is failed, the athlete may not re-rack the bar to attempt it again. The whole lift is a no-rep and the bar must be returned to the floor.