MastersHQ Online Qualifier 2023 – Release 2

MastersHQ Online Qualifier 2023 – Release 2

Released Feb: 2nd 2023 at 11am AEST
Submission due: Feb 15th  at 10 am AEST

MHQ 23.4
WeTime

AMRAP in 7mins of:

300 Double Unders*
Max Clean & Jerks in the remaining time

30-39
RX: 80kg 55kg
INTERMEDIATE: 60kg 40kg |*300 Double Unders
SCALED OPTION:  50kg 35kg  |*500 Single Unders

40-44
RX: 70kg 50kg
INTERMEDIATE: 50kg 35kg  |*300 Double Unders
SCALED OPTION: 45kg 30kg  |*500 Single Unders

45-54
RX: 60kg 40kg | *250 Double Unders
INTERMEDIATE: 45kg 30kg  |*250 Double Unders
SCALED OPTION: 40kg 25kg |*500 Single Unders

55-64
RX: 50kg 35kg | *250 Double Unders
INTERMEDIATE: 40kg 25kg |*250 Double Unders
SCALED OPTION: 35kg 20kg |*500 Single Unders

65+
RX: 40kg 25kg | *200 Double Unders
INTERMEDIATE: 35kg 20kg |*200 Double Unders
SCALED OPTION: 30kg 15kg |*300 Single Unders

Notes:
This workout starts with the athlete standing tall with a skipping rope in hand. On the call of go, the athlete may begin their 300 Double Unders. Once the Double Unders are completed the athlete will complete as many Clean & Jerks as possible in the remaining time.

Score:
The athlete’s score is all the reps completed in the 7-minute time cap, including the Double Unders.

*Only intermediate athletes are permitted to scale. If an athlete chooses to scale a movement, the athlete cannot score higher than an athlete who does not.

Equipment:
Skipping Rope
Barbell
Collars
Plates to load to the appropriate weight for your division

Movement Standards

Double Unders
This is a standard Double Under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Single Unders
This is a standard single under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count

Clean & Jerk
Start each rep with the barbell on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. If dropped, the barbell must settle on the ground before the start of the next rep. Power Cleans, Squat Cleans, and Split Cleans are allowed. Hang cleans are not allowed.
The lift must have two distinct phases: the Clean and the Jerk. Snatching is not permitted.
The barbell must make contact with the shoulders.
It is NOT necessary to lock out the hips and legs to complete the Clean before lifting the bar overhead.
The rep is counted when the barbell is locked out overhead, with the arms, hips. and legs extended. The bar is over or slightly behind the centre of the body, with the feet in line.
A Press, Push Press, Push Jerk, or Split Jerk are all permitted as long as the required finish position is achieved. Receiving any assistance moving the barbell is not permitted unless safety is an immediate concern.

MHQ 23.5
WeTime

For time: (17min CAP)

60 Alternating Dumbbell Snatches
50 Toes to Bar
40 Alternating Dumbbell Snatches
30 Handstand Push-ups*

30-39
RX: 22.5kg 15kg |*Strict Handstand Push-ups
INTERMEDIATE: 22.5kg 15kg |*130mm Elevated HSPU (Abmat + Weight Plate)
SCALED OPTION: 15kg 10kg |*Hanging Knee Raises |*Dual Dumbbell Shoulder to Overhead

40-54
RX: 22.5kg 15kg  |*Strict Handstand Push-ups
INTERMEDIATE: 22.5kg 15kg |*130mm Elevated HSPU (Abmat + Weight Plate)
SCALED OPTION: 15kg 10kg |*Hanging Knee Raises |*Dual Dumbbell Shoulder to Overhead

55+
RX: 15kg 10kg |*130mm Elevated HSPU (Abmat + Weight Plate)
INTERMEDIATE:  15kg 10kg |*Dual Dumbbell Shoulder to Overhead
SCALED OPTION: 10kg 5kg |*Hanging Knee Raises |*Dual Dumbbell Shoulder to Overhead 

Notes:
This workout starts with the dumbbell on the floor and the athlete standing tall. On the call of go, the athlete may begin their 60 Alternating Dumbbell Snatches. The athlete will then complete 50 Toes to Bar, 40 Alternating Dumbbell Snatches and 30 Handstand Push-ups.

Score:
The athlete’s score will be the total time it takes to complete the workout or the total number of reps completed at the time cap.

*Only intermediate athletes are permitted to scale. If an athlete chooses to scale a movement, the athlete cannot score higher than an athlete who does not.

Equipment:
Dumbbell at the appropriate weight for your division
Pull-up Bar
Tape to mark the Handstand Push-up box
Tape measure

Movement Standards

Alternating Dumbbell Snatch
The Dumbbell Snatch starts with both heads of the dumbbell on the ground. The athlete must lift the dumbbell overhead in one motion. A Clean and Jerk is not allowed. Touch-and-go is allowed, but bouncing the dumbbell is not allowed. Athletes must alternate arms after each rep and may not alternate until a successful rep is achieved. The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the rep. The rep is counted when the arms, hips, and knees are fully extended and the dumbbell is clearly over the middle of the athlete’s body. Athletes may not receive assistance moving or resetting the dumbbell.

Toes to Bar
At the start of each rep, the arms must be extended and the heels must be brought back behind the bar with the feet off the ground. Overhand, underhand, or mixed grip are all allowed. The rep is completed when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

Strict Handstand Push-ups
The inside of the box for the handstand push-up must measure 1020mm wide and 610mm deep. The arms must be extended before the athlete can descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall and arms extended. The hands must remain inside the 1020x610mm box, if any part of the hand, including the fingers, touches the tape line at any time, the rep will not count. The athlete will need to start again from the lockout position. At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Kipping is not allowed. The rep is completed when the athlete returns to the lockout position with the heels on the wall and has their arms, hips and legs extended.

Handstand Push-ups
The inside of the box for the handstand push-up must measure 1020mm wide and 610mm deep. The arms must be extended before the athlete can descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall and arms extended. The hands must remain inside the 1020x610mm box, if any part of the hand, including the fingers, touches the tape line at any time, the rep will not count. The athlete will need to start again from the lockout position. At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Kipping is allowed. The rep is completed when the athlete returns to the lockout position with the heels on the wall and has their arms, hips and legs extended.

Dumbbell Shoulder to Overhead
The dumbbells must be at the shoulders to begin the shoulder to overhead. A Press, Push Press, Push Jerk, or Split Jerk are all allowed as long as the finish position is achieved. The rep is completed when the dumbbells are locked out overhead with the arms, hips, and legs extended. Both dumbbells must be over or slightly behind the centre of the athlete’s body, with the feet in line.

Hanging Knee Raises
At the start of each rep, the arms and legs must be extended with the feet brought back behind the vertical line of the bar. The knees must be lifted higher than the crease of the hip to complete each rep.

MHQ 23.6 – “ANDI”
WeTime

For time: (27min CAP)

100 Hang Power Snatches
100 Shoulder to Overhead
100 Sumo Deadlift High-pulls
100 Front Squats

30-39
RX: 35kg 25kg
INTERMEDIATE: 35kg  25kg | 80 reps of each movement
SCALED: 30kg 20kg | 80 reps of each movement

40-54
RX: 30kg 20kg
INTERMEDIATE: 30kg 20kg | 80 reps of each movement
SCALED: 20kg 15kg | 70 reps of each movement

55-64
RX: 30kg 20kg | 80 reps of each movement
INTERMEDIATE: 30kg 20kg | 70 reps of each movement
SCALED: 20kg 15kg | 70 reps of each movement

65+
RX: 20kg 15kg | 80 reps of each movement
INTERMEDIATE: 20kg 15kg | 70 reps of each movement

Notes:
This workout begins with the barbell on the floor and the athlete standing tall. On the call of go, the athlete may begin their 100 Hang Power Snatches. The athlete will then complete 100 Shoulder to Overhead, 100 Sumo Deadlift High-pulls and 100 Front Squats. 

Score:
The athlete’s score will be the total time it takes to complete the workout or the total number of reps completed at the time cap.

Equipment:
Barbell
Collars
Plates to load to the appropriate weight for your division

Movement Standards

Hang Power Snatch
Each rep must start from the hang (anywhere above the knee), or any rep taken from the floor must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the Hang Power Snatch. The barbell must be lifted overhead in one motion. The barbell must come to full lockout overhead, with the hips, knees and arms extended, and the bar directly over or slightly behind the middle of the body. Hang Power, Hang Squat, and Hang Split Snatches are allowed.

Shoulder to Overhead
The barbell must be at the shoulders to begin the shoulder to overhead.
A Press, Push Press, Push Jerk, or Split Jerk are all allowed as long as the finish position is achieved.
The rep is completed when the barbell is locked out overhead with the arms, hips, and legs extended. The barbell must be over or slightly behind the middle of the athlete’s body, with the feet in line.

Sumo Deadlift High-pull
The barbell begins on the ground with the athlete gripping with their hands inside their knees. At the top, the barbell is brought in line with or above the clavicle (collarbone), with the hips and knees fully extended.

Front Squat
The barbell must be racked on the front of the shoulders. At the bottom the hip crease must be below the top of the knee. A full squat clean is allowed, but not required to start the movement if the depth is achieved. To finish the rep, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position.