Everyone is on deck for the final workout where executing work in time with a partner is paramount to get to the end of this one where some gymnastic skill will be tested.


40 Synchronised Thrusters 60 / 40 kg

30 Synchronised Burpees over the bar

30 Synchronised Clean and jerks 60 / 40 kg

30 Synchronised Burpees over the bar

20 Synchronised Squat snatches 60 / 40 kg

Athlete 1 - 12 Bar muscle ups

Athlete 2 - 10 Bar muscle ups

Athlete 3 - 8 Bar muscle ups

Athlete 4 - 6 Bar muscle ups

Athlete 5 - 4 Bar muscle ups

Athlete 6 - 2 Bar muscle ups


At the call of Go all athletes will move to the first workstation.  Teams will work in MF pairs throughout the synchronised work and the work must be rotated in order.  All movements will be performed synchronised where athletes must start the movement together and reach the end of the movement together.  E.g. in the Squat snatch the pair will lift off the ground at the same time and both athletes will pass through a squat but as long as the athletes show the top of the movement together i.e. the barbell directly overhead with elbows locked out and hips and knees at full extension, the athlete may wait at the top position for their partner.  During the Burpees over the bar partners will work side by side on one bar (either the male bar or the female bar will suffice).  Pairs will again rotate in order with pairs to complete 10 reps each.  At the Bar muscle ups, teams may choose any order for their athletes to complete the reps.  After each athlete has completed their reps they will move through to the finish mat where the next athlete may move to the pull-up bar to complete their reps.


All teams on the floor together but teams work in mixed pairs that must stay the same throughout the workout.

Work must be rotated in order.

Synchronised movements require athletes to begin the movement together and find the top of the movement together. 
I.e. athletes may wait for their partner at the top of a movement.

Athletes may choose any order for the Bar muscle ups.

16 minute time cap.


Time to complete the workout
Time cap + reps not completed



This is a standard barbell Thruster in which the barbell moves from the bottom of a squat to full lockout overhead.  The bar will start from the ground and may be squat cleaned into the first rep.  The hip crease must clearly pass below the top of the knees in the bottom position.  At the top of the movement the barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Dumping the bar behind the head will result in a no rep.

Bar facing Burpee

Each Burpee must be performed perpendicular to and facing the barbell.  The head cannot be over the barbell.  At the bottom of the movement the chest and thighs must touch the ground.  On jumping over the barbell you must take off on both feet and land on both feet.  One footed jumping or stepping over the barbell will not be permitted.  The next rep then begins on the opposite side, facing the barbell.

Clean and jerk

The barbell will begin on the ground.  During the lift the barbell must come into contact with the shoulders, such that the lift has two distinct phases, the clean and then the jerk.  A press, push press, push jerk or split jerk may be used as long as the knees, hips and elbows are fully extended and the bar finishes directly over the head with the feet back in line.  In the event a jerk is missed but brought back to the front rack, the athlete may attempt the overhead portion of the lift again. Touch and go reps are permitted but there will be no bouncing of the bar.

Squat Snatch

The barbell will begin on the ground and must be lifted in one smooth motion. No part of the body other than the feet may touch the ground during the repetition.  The athlete must pass through a full squat where the hip crease moves below the top of the knee. The athlete may catch the bar above parallel provided they continue in one motion to the bottom of the squat. A power snatch followed by an overhead squat will not be allowed in the Rxd division but will be allowed in the scaled division. At the top of the movement, the knees, hips and elbows must be locked out with the bar directly over the body.

Bar muscle up

At the bottom of the bar muscle up the athlete must hang from the bar and have their arms fully extended with their feet off the ground. At the top, the elbows must be fully locked out with the shoulders directly above or over the bar in the support position.  Kipping is permitted but the heels must not come up higher than the bar. The chest may come into contact with the bar but the movement must remain continuous throughout. Resting on the bar with the hands off the bar is not permitted.