WOD Explorer

3 Rounds for time of: 400m run 21 Toes to bar 9 Overhead squats @ 45 kg Time cap: 13 min

3 Rounds for time of: 400m run 15 Toes to bar 9 Overhead squats @ 40 kg Time cap: 13 min

3 Rounds for time of: 400m run 12 Toes to bar 9 Overhead squats @ 30 kg Time cap: 13 min

Test 4: Skill Age Groups 30-34 Through 50-54 As Many Rounds As Possible In 3 Minutes: 5 Pull-Ups 10 Air Squats 10 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 4 Minutes: 5 Chest-to-Bar Pull-Ups 10 Goblet Squat (22.5kg/15kg) Handstand Full Pirouette 10 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 5 Minutes: 5 Bar Muscle-Ups 10 Single Dumbbell Overhead Squat (22.5kg/15kg) 10 meter Backwards Handstand Walk Age Groups 55-59 Through 65+ As Many Rounds As Possible In 3 Minutes: 5 Pull-Ups 10 Air Squats 10 meter Double Dumbbell Overhead Carry Rest 1:00 As Many Rounds As Possible in 4 Minutes: 5 Chest-to-Bar Pull-Ups 10 Goblet Squat (22.5kg/15kg) 5 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 5 Minutes: 5 Bar Muscle-Ups 10 Double Dumbbell Front Squats (22.5kg/15kg) 10 meter Handstand Walk Test 4 Flow  Athletes start on the starting line. On the start signal, athletes will a 3 minute amrap of 5 pullups, 10 air squats, and a 10 meter handstand walk or overhead carry for some divisions. At the 3 minute mark, athletes will stop working and return to their start mats while they rest for 1:00 minute. Once the 1:00 minute rest is over, athletes will begin a 4 minute amrap of 5 Chest to Bar Pull-ups, 10 Goblet Squats, and either a handstand pirouette into a handstand walk or just a handstand walk depending on their division. At the end of the 4 minutes, athletes will again rest for 1:00 minute. At the conclusion of the 1:00 minute rest, athletes will begin a final 5 minute amrap of 5 Bar Muscle-Ups, 10 Dumbbell Overhead Squats or 10 Dumbbell Front Squats, and either a backwards handstand walk or a handstand walk depending on their division. The test will be over when the 5 minute clock expires. The athletes total score will be the total number of repetitions completed across all 3 amraps. Test 4 Movement Standards For complete movement standards please see the entries for “Pull-Up ID 7.04,” “Chest To Bar Pull-up ID 7.05,” “Bar Muscle-Up ID 7.07,” “Air Squat ID 1.01,” “Front Loaded Squat ID 1.05,” “Overhead Squat ID 1.04,” “Front Squat ID 1.03,” "Handstand Walk ID 12.03,” “Handstand Pirouette ID 12.05,” and “Loaded Carry, ID 14.07, V.06 Overhead” in the International Functional Fitness Federation's Movement Standards Test 4 Special Regulations Athletes may break up their handstand walks. The minimum increment for any handstand walk is 2.5 meters. The score for this test is the total number of repetitions performed across all 3 amraps.

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

FİNAL GÖZÜKTÜ (Tüm Kategoriler) Antrenman Programı – FOR TIME • 30 Toes to Ring • 5 Squat Snatch • 20m Farmer Carry • 10 Power Snatch • 20m Farmer Carry • 15 Overhead Squat • 30 Toes to Ring Time Cap: 13 Dakika   🎯 Kategoriye Göre Bar Ağırlıkları • Advance Erkek: 70 – 60 – 50 kg • Advance Kadın: 45 – 40 – 35 kg • Scaled Erkek: 50 – 40 – 30 kg • Scaled Kadın: 35 – 30 – 25 kg • Beginner Erkek: 40 – 30 – 20 kg • Beginner Kadın: 25 – 20 – 15 kg

Min 10 - Min 12 Rest Min 12 - Min 18: Part B Athlet A: find 3 RM Thruster (max kg) Athlet B: find 3 RM Overhead Squat (max kg) Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe

On A Running Clock: 0-3 minutes, For Time; 21x Lateral Burpees Over The Bar 21x Overhead Squat 35kg / 25kg 21x Pull-ups Rest 60 seconds 4-7 minutes, For Time; 21x Lateral Burpees Over The Bar 18x Overhead Squat 35kg / 25kg 15x Chest To Bar Pull-ups Rest 60 seconds 8-11 minutes, For Time; 21x Lateral Burpees Over The Bar 15x Overhead Squat 35kg / 25kg 9x Bar Muscle-ups

For time Start with 150 double unders each (both athletes at the same time) ----- In to 3 rounds of 21-15-9 synchronized reps  Alternating 1-arm devils press #22,5/15kg Overhead squats #50/35kg *** 4 lanes of sync. handstand walks *** Finish with 250 m run (both athletes at the same time) Score: time

In 5 min: Lift the heaviest complex of • 1 squat snatch + 1 overhead squat

6 Minutes Heaviest successful Complex: • 1 Snatch • 1 Overhead Squat • 1 Hang Snatch • 1 Overhead Squat

6 ROUNDS 15 cal. Ski erg 12 Overhead squat 9 Bar MU Time cap: 10 min. (I go you go)  (Weight: 50 kg) Atletler, çizginin gerisinde süreyle birlikte evente başlarlar. Antrenmanın süresi 10 dakikadır. Event “I go, you go” formatında olduğu için partnerlerden biri kendi turunu tamamlayıp çizginin gerisine geçtikten sonra diğer partner başlayabilir. Eğer atletlerden biri çizgiyi erken geçerse, başlangıç noktasına geri gönderilir. Ski Erg: Atletler, kendi kategorilerinde belirlenen kaloriyi tamamlamadan tutamağı bırakamazlar. Eğer bırakırlarsa, ceza olarak bitirme skorlarına penalti eklenir. Atletler damperi istedikleri şekilde ayarlayabilirler. Overhead Squat (OHS): Atletler ilk tekrarlarına squat snatch ile başlayabilirler. Geçerli bir tekrar sayılabilmesi için squat pozisyonunda kalça eklemi net bir şekilde 90 derece açının altına inmelidir. Üst pozisyonda ise diz, kalça, omuz ve dirsekler baş üstü hizasında tamamen kilitli olmalıdır. Aksi takdirde tekrar “no rep” sayılır. Bar Muscle-Up: Atletler harekete, barfiks barına asılı ve dirsekleri tamamen açık (full ekstansiyon) pozisyonda başlar. İstedikleri teknikle barın üzerine çıkabilirler. Ancak dip fazında support pozisyonu korunmalıdır. Geriye doğru press yapmak veya dirsekleri kilitlememek gibi durumlar “no rep” olarak değerlendirilir. ⸻ 🇬🇧 English Version Athletes start the event behind the line, together with the timer. The workout duration is 10 minutes. Since the event follows an “I go, you go” format, one partner can only start after the other partner completes their round and returns behind the line. If an athlete crosses the line early, they will be sent back to the starting point. Ski Erg: Athletes must not release the handle before completing the required calories for their category. If they do, a penalty will be added to their final score. Athletes are free to adjust the damper as they wish. Overhead Squat (OHS): Athletes may start their first repetition with a squat snatch. For a rep to be valid, the hip crease must clearly go below a 90-degree angle in the squat position. At the top position, knees, hips, shoulders, and elbows must be fully locked out overhead. Otherwise, the repetition will be counted as a “no rep.” Bar Muscle-Up: Athletes start from a hanging position on the bar with fully extended elbows. They may use any technique to get over the bar. However, during the dip phase, the support position must be maintained. Movements such as pressing backward or failing to lock the elbows will result in a “no rep.”

Snatch Ladder 20 Sec On / 20 Sec Transition M: 110/120/125/128/130/132 (kg) F: 70/75/80/83/85/87 (kg) Tiebreak: OHS after final weight successfully snatched

snatch 9 lifts 40sec on/20sec off RX Männer 60kg 65kg 70kg 75kg 80kg 85kg 90kg 95kg 100kg RX Frauen/INT Männer 40kg 45kg 50kg 55kg 60kg 65kg 70kg 75kg 80kg INT Frauen 25kg 30kg 35kg 40kg 42kg 45kg 47kg 50kg 52kg *tiebreak max overhead squats

“Wacky Jackie” For Time: Athletes 1&2 1000m Row (Split However) 50 Synchro Overhead Squats 20/15kg 50 T2B (Split However) Athlete 3&4 1000m Row (Split However) 50 Synchro Overhead Squats 20/15kg 50 T2B (Split However) -17min Cap

You Go I go 2 Rounds: 5 Power Snatch/ Power Clean 4 OHS/ Front Squat 3 S2O After 2 rounds find your 1RM               1.              2. RX:    55/45       60/50 ADV: 60/35       65/40 SC:   40/25       45/30

MIX is a 10'' TC 30x Back Squat 90x DU 30x Pull Up 25x Front Squat 75x DU 25x Chest to Bar Pull Up 20x Overhead Squat 60x DU 20x Bar Muscle Up 35-39: 60/40 40-44: 50/35 45-49: 40/25 50+: 40/25 Tie Break - Zeit nach C2B

Test 4.1 Mixed Modality (Team of 4) Note: MMFF Tid: 00:00 - 15:00 (15 min) Vila: 15:00 - 21:00 (6 min) For time: One round* each athlete 4 handstand push-ups 6 bar facing burpees over bar 8 overhead squats 10 toes-to-bar Vikter: Öppen 60/40 kg Teens 50/35 kg Flöde: Start sker bakom startlinjen. A1 startar med HSPU. Efter det gör A1 övning 2 (bar facing burpees over bar) följt av övning 1 (HSPU). Därefter börjar A1 med övning 3 (OHS) följt av övning 2 (bar facing burpees over bar) och sen övning 1 (HSPU). Därefter börjar A1 med övning 4 (TTB) följt av övning 3 (OHS) följt av övning 2 (bar facing burpees over bar) och till sist övning 1 (HSPU). När A1 gjort klart sina sista 4 HSPU springer den tillbaka över startlinjen och växlar in A2. A2 upprepar samma flöde som A1 och efter avklarat varv växlar A2 in A3. A3 upprepar samma flöde som tidigare atleter och växlar sen in A4. A4 upprepar samma flöde och när A4 sprungit över startlinjen ges sluttid. *One round /atlet är alltså: 4 handstand push-ups 6 bar facing burpees over bar 4 handstand push-ups 8 overhead squats 6 bar facing burpees over bar 4 handstand push-ups 10 toes-to-bar 8 overhead squats 6 bar facing burpees over bar 4 handstand push-ups Förtydligande standards: För att ta sig upp i riggen är det endast tillåtet att hoppa, nyttja j-hooks/plattor eller mjuka mattor under riggen. Inga viktplattor, boxar eller andra hårda föremål får stå under riggen och användas för att ta sig upp. Utrustning/lag: Matta för HSPU med måtten 95 cm x 50 cm En riggplats för toes to bar 1 x 20 kilos skivstång med herrvikt 1 x 15 kilos skivstång med damvikt Score: Tid eller reps vid time cap

Test 4.3 Strength (Team of 3) Note: MMF / MFF Tid: 37:00 - 47:00 (10 min) Vila: 47:00 - 54:00 (7 min) 1 rep max complex: 1 snatch 1 hang snatch 1 overhead squat" Flöde: Start sker bredvid tomma skivstänger. På signal får atleterna börjar preppa båda skivstängerna. Endast atleterna som kör testet får hjälpa varandra att ladda stängerna. Endast en atlet lyfter åt gången och måste säga vikten till domaren inte lyftet startar. Alla lyft måste vara godkända innan time cap. Det är det tyngsta complexet per atlet som räknas ihop när testet är slut. Förtydligande standards: Herrar lyfter med 20 kilos stång och damer med 15 kilos stång. För att vikt och reps ska räknas måste skivstångslås användas. Lyft måste utföras i en serie. Det är ok att greppa om inför hang snatch men händerna får aldrig släppa stången helt. Då är det direkt no rep. Alla lyft måste tydligt bli godkända av domaren innan nästa lyft påbörjas i complexet. Vid en no rep pga ej tillräckligt djup i overhead squat kan repen göras om förutsatt att atleten in släppt skivstången. Utrustning/lag: 1 x 20 kilos stång  1 x 15 kilos stång 4 skivstångslås (OBS: Dessa räknas inte in i den totala vikten oavsett vikt) Viktplattor (minst): 2x25 kg, 2x20 kg, 2x15 kg, 2x20 kg, 2x15 kg, 2x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg Det är tillåtet att använda fler viktplattor eller annan konstellation så länge alla lag får samma förutsättningar och vikterna är möjliga att lasta korrekt. Exempel: Om ett lag saknar 20 kg-plattor kan 4 x 10 kg användas istället. Score: Tyngsta vikt (A1+A2+A3)

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn

Snatch Ladder 30 sec ON, 30 sec ROTATE Separator: Overhead Squat Men Rx:80 / 90 / 10 / 105 / 110 / 115 / 120 / 125 / 130kg Men Masters 35-40: 70 / 75 / 80 / 85 / 90 / 95 / 100 / 105 / 110kg Men Masters 40+: 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100kg Men Advanced:60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100kg Men Scaled: 45 / 50 / 55 / 60 / 65 / 70 / 75 / 80 / 85kg Women Rx: 50 / 55 / 60 / 65 / 70 / 75 / 80 / 85 / 90kg Women Advanced: 35 / 40 / 45 / 50 / 55 / 60 / 65 / 70 / 75kg Women Scaled: 25 / 30 / 35 / 40 / 45 / 50 / 55 / 60 / 65kg

3000m C2 Bike-erg in the remaining time find your max at the complex of 1 Snatch  1 Overhead Squat 1 Hang Snatch 

3000m C2 Bike-erg in the remaining time find your max at the complex of 1 Snatch  1 Overhead Squat 1 Hang Snatch 

For Load Score 1: Pair A combined load Score 2: Pair B combined load from 0-6 minutes - Pair A works (M/F) Each Athlete Max Out of 1 Snatch 1 Overhead Squat 1 Hang Snatch  from 6-12 minutes - Pair B works (M/F) Each Athlete Max Out of 1 Clean 1 Hang Clean 1 STOH

For Load Score 1: Pair A combined load Score 2: Pair B combined load from 0-6 minutes - Pair A works  Each Athlete Max Out of 1 Snatch 1 Overhead Squat 1 Hang Snatch  from 6-12 minutes - Pair B works Each Athlete Max Out of 1 Clean 1 Hang Clean 1 stoh

WOD 1 & 2 - Timecap 11 Minutes  00:00 - 05:00 = WOD 1A ROCKET Snatch Deadlift + 2 Hang Snatch + 2 Overhead Squats KENNEDY 2 Deadlift + 2 Hang Clean + 2 Thrusters WOOD 2 Deadlift + 2 Hang Clean + 2 Thrusters 05:00 - 06:00 = TRANSITION 06:00 - 08:00 = WOD 1B  ROCKET AMRAP Snatches for Max Kilos Choose = Males 45/50/55 Females 30/35/40 KENNEDY AMRAP Clean & Shoulder to overhead for Max Kilos Choose = Males 45/50/55 Females 30/35/40 WOOD AMRAP Clean & Shoulder to Overhead for Max Kilos Choose = Males 40/45/50  Females 25/30/35 08:00 - 09:00 = TRANSITION 09:00 - 11:00 = WOD 2 ROCKET, KENNEDY & WOOD BikeErg for Max metres WOD 1A SCORE = Max successful lift in kilos WOD 1B SCORE = Total kilos WOD 2 SCORE = Total metres Scaling // Any scaling below the minimum weights stated would be at a ranking penalty Flow // Athletes will start on the platform and only on GO can load the bar.  Score for WOD 1A is max successful attempt within the 5 minute window.  Note that all aspects of the complex must be fully completed within the 5 minutes to count. There will be additional plates available for any athletes expecting to do more than 127.5kg on the complex. Athletes then load the bar for WOD 1B in the transition window.  Athletes are solely responsible for loading their bar with their chosen weight. Judges may not assist in loading or unloading the bar and clips must be on the bar for all attempts.  All spare plates must be clear of the platform and back to the side of the lifting area. The Score for 1B will be the total weight lifted in kilos within the two minute time frame. Athletes will then move to the BikeErg within the second transition window and set the BikeErg for a 2 minute interval to record metres.  The athlete is responsible for setting their monitor on the bike erg. Athletes will sit on the BikeErg facing the crowd, with hands on the handles, but they cannot move the pedals until GO. On 09:00 they will begin the 2 minute bike interval for max metres.  Athletes can readjust the damper setting before they start their bike and at any time during the workout.  Their score for WOD 2 is max metres within the 2 minute time cap. Movement Standards // Snatch Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs and with a snatch grip. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Hang Snatch The barbell must be deadlifted from the ground and paused, before beginning the hang snatch. The hang position is anywhere between the hip and top of the knee. The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Overhead Squat At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Hang Clean The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  Thruster This is a standard barbell thruster in which the barbell will be in the front rack after two hang cleans. To start elbows must be clearly in front of the bar with the hips and knees fully extended, feet in line.  This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead.  The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead and pause momentarily with the hips, knees and arms fully extended, and the bar directly over the mid foot to complete the movement.  Re-bend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted. Bars must be under control at all times. Snatch The barbell will begin on the ground.  The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Clean & Shoulder to Overhead The barbell will begin on the ground. The athlete will clean the barbell up to the front rack with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line. It can be a muscle clean, power clean or squat clean.  For the shoulder to overhead the barbell will move from the front rack and finish locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Bike Erg Monitors should be set to show distance/metres. Athletes are responsible for setting their own damper setting.