WO3: Run the World

RX Athletes will attempt to complete the following in 5 minutes: 15 Deadlifts (95/135) 15 Handstand Push-ups 12 Deadlifts 12 Handstand Push-ups 9 Deadlifts 9 Handstand Push-ups If completed before 5-minute time cap, 5 minutes will be added and athletes will immediately move to complete: 12 Cleans (95/135) 12 Ring Dips 9 Cleans 9 Ring Dips 6 Cleans 6 Rings Dips If completed before the 10-minute time cap, 5 minutes will be added and athletes will immediately move to complete: 9 Snatches (95/135) 9 Bar Muscle-Ups 6 Snatches 6 Bar Muscle-Ups 3 Snatches 3 Bar Muscle-Ups

SCALED Athletes will attempt to complete the following in 5 minutes: 15 Deadlifts (75/115) 15 Dumbbell Strict Presses (25/35) 12 Deadlifts 12 Dumbbell Strict Presses 9 Deadlifts 9 Dumbbell Strict Presses If completed before 5-minute time cap, 5 minutes will be added and athletes will immediately move to complete: 12 Cleans (75/115) 12 Hand-Release Push-Ups 9 Cleans 9 Hand-Release Push-Ups 6 Cleans 6 Hand-Release Push-Ups If completed before the 10-minute time cap, 5 minutes will be added and athletes will immediately move to complete: 9 Snatches (75/115) 9 Chest-to-bar Pull-ups 6 Snatches 6 Chest-to-bar Pull-ups 3 Snatches 3 Chest-to-bar Pull-ups

NOTES
Please review the movement standards prior to Games day. You can find them listed below. It is the responsibility of the athletes to memorize the order of movements. Judges can aid with the counting of reps.

---

STANDARDS

Bar Muscle-Up
A rep begins with the athlete grabbing the pull-bar bar with both hands, with their arms fully extended and their feet off the ground. The rep is credited when the arms are fully locked out in
the support position above the bar, with the shoulders over or in front of the bar. Glide kips are not permitted.

Chest-to-bar Pull-ups
A rep begins with the athlete grabbing the pull-up bar with both hands, with their arms fully extended and their feet off the ground. A rep is credited when the athletes clearly makes contact with the bar below the collarbone.

Clean
Athletes will start with the barbell on the floor. A rep is credited when the bar is resting on the shoulders followed by a full lock-out position when standing up where the body is stacked vertically. Failure to do so will result in a no rep.

Deadlift
A rep begins with the weights on the barbell touching the ground. A rep is credited when the hips and knees are at full lock-out position. Failure to do so will result in a no rep.

Dumbbell Strict Shoulder Presses
A rep begins when the both dumbbells are lifted to the shoulders, with one side of the dumbbell touching the shoulders. A rep is credited when the dumbbells are lifted to the overhead position, with elbows locked out and the dumbbells above or slightly behind the shoulders.

Athletes are not allowed to utilize their lower body to help with lifting the dumbbells. Athletes must also ensure full lock-out at the top, with the dumbbells above or slightly behind the shoulders. Failure to do so will result in a no rep.

Hand-release Push-Ups
A rep begins with the athlete descending into the bottom of a push-up, where the chest and thighs tough the ground. Both hands must clearly leave the ground before an athlete starts their ascent. A rep is credited when the athlete reaches the top of the push-up, where the arms are locked out and the body is in a plank position. ‘Worming’ up will result in a no-rep.

Handstand Push-Ups
A rep begins with the athletes in a handstand position, where the arms are locked out and both heels are touching the wall. A part of the athletes’ hands (both) must be touching the 10-inch line on the floor. Next the athlete must touch the mat on their descent, followed by whatever push-up variation of their choosing. A rep is credited when the arms are fully locked out and shoulders are open.

Ring Dips
A rep begins with the athletes grasping the rings with arms fully extended. The rings must make contact with the athletes’ shoulders at the bottom of the movement.

A rep will be credited when athletes return to the top with elbows locked out. Failure to do so will result in a no rep.

Snatch
A rep begins with the barbell on the ground. A rep is credited when the barbell travels from the ground to overhead in one motion, with the body fully locked out and the bar above or slightly behind the shoulders.

---