Each athlete will individually complete this workout.

The workout begins with the athlete standing tall in front of the dumbbell. At the start of the clock, the athlete will start with 15 alternating dumbbell snatches, at the completion of the snatches the athlete will complete 50ft of overhead walking lunges, 25ft one direction, 25ft back. The athlete will then complete 30 alternating dumbbell snatches, followed by 100ft single-arm dumbbell overhead walking lunges. At the completion of the walking lunges, the athlete must complete 45 alternating dumbbell snatches, and 150ft overhead walking lunges.

Once the single-arm dumbbell overhead walking lunges are completed, the athlete must now change the dumbbell for the next weight and repeat the rep scheme from the beginning, this time at the heavier weight and handstand walks instead of lunges for the Elite/RX division, or continuing with overhead walking lunges for Int/Scaled/Beginner. If the athlete completes the 150ft handstand walk/secondsegment of single-arm dumbbell overhead walking lunges, they may then start over from the beginning with the 15 alternating snatches at the lighter weight and the single-arm dumbbell overhead walking lunge for as many reps as possible until time expires.

If any athlete fails on the walking lunges, athletes may reset where they are and do not need to reset to the last 5 ft section. The handstand walk does not need to be completed unbroken, however credit is only given once each 25 ft section is completed. If the athlete comes down they must reset to the last completed 5 ft section, with hands completely behind the line to start. Athletes are not required to come down at the 25 ft turnaround, however both hands must clearly cross the line before initiating the return.

Athletes must reset their own dumbbells if they bounce out of the work area / camera view. Having another person restage the dumbbells is not allowed.

Dumbbell Snatch
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, both heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one fluid motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete ́s head before switching hands for the next rep. The non-lifting hand and arm may not assist by intentionally making contact with the body for support during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. The rep is counted once full lockout is achieved. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Overhead Walking Lunges
Forward motion will only be allowed while the load is being supported in the overhead position. On each lunge, the trailing knee must make contact with the ground at the bottom.
At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, the dumbbell will need to be brought back to where the previous step began. Once both feet clearly pass the line and the athlete is standing tall, they will receive credit for that section and may drop the dumbbell.

Handstand Walk
The athlete must start with the hands (entire hand, including palm and fingers) behind the line denoting the start of the segment being attempted. When kicking up, stepping across the line or landing with the hands on or over the line constitutes a no rep. If the athlete comes down at any time, they must restart from the last 5 foot section completed. Both hands, including palms and fingers, must clearly cross the line marking the full 25-foot section to earn credit for that distance.