presented by Proper Designworks

For time:

40 toes to bar
40 synchro dumbbell snatches (M: 50 lbs | W: 35 lbs)
40 synchro double dumbbell box step overs (20”)
40 synchro dumbbell snatches
40 toes to bar

- 12 minute time cap -

Intermediate & intermediate masters

30 toes to bar
Dumbbell weights - M: 35 lbs | W: 25 lbs

Novice

40 toes to hip height
Dumbbell weights - M: 25 lbs | W: 15 lbs

Tie break time once the last step over is completed

Workout Flow

Athletes will start on their starting mat. At the call of "3-2-1 Go!" advance to their pull up bar to complete 40 toes to bar facing away from the crowd, switching between partners as they wish. After completion of the toes to bar, they will advance to their DBs and complete 40 synchro DB snatches facing away from the crowd. After the 40th synchro DB snatch, athletes will advance their DB to the box where a second DB will be waiting per teammate. 

Teams will then complete 40 synchro double DB box step overs before completing another 40 synchro DB snatches, this time facing the crowd, and finishing with another 40 toes to bar facing the crowd. 

Time stops when both athletes are on their starting mats. If a team hits the cap, their score is the total reps completed. 

Movement Standards

Toes to bar

• The athlete must go from a full hang to having both their feet touch the pull-up bar simultaneously inside their hands.

• At the start of each rep the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the vertical plane of the bar.

• Any style of grip on the bar is permitted.

Toes to hip height

• The athlete must go from a full hang to having their toes reach at or above the height of their hips.

• At the start of each rep the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the vertical plane of the bar.

• Any style of grip on the bar is permitted.

Synchro dumbbell snatch

• The rep starts with both heads of the DB on the ground.

• The athlete must lift the DB overhead in one motion.

• A clean & jerk is not allowed.

• Touch and go is permitted.

• Athletes must alternate hands every rep.

• Bouncing the DB is not allowed.

• The non-lifting hand or arm may not contact any part of the athlete’s body.
  The rep is credited when both athletes have reached full extension with the arms, hips, and knees are fully extended, and the DB is clearly locked out when viewed from a profile.

• Partners do not need to be using the same arm for the synchro portion to count. If a no rep is received, you do not need to redo the rep on the same arm. 

Synchro double dumbbell box step overs

• There is no requirement to stand tall on top of the box, but both feet must touch the top of the box on the way over.

• The DBs must be held at the athletes side in a farmer carry position.

• The DBs cannot make contact with the box while reps are being completed.

• The athlete cannot rest the DBs on their legs while work is being completed. 

• The rep starts with both partners holding their DBs and standing on one side of their box. The rep ends when both partners feet are on the floor on the other side of the box. 

• Grips may not be used on the DBs.