*Score is total number of reps at the end of 10 minutes.
Masters 35+: 135/95
Novice: 115/75, Hanging Knee Raises
Description and Standards
The workout begins with BOTH teammates behind the starting line a couple feet away from the bar. One athlete may be in the workout lane at a time. Both athletes’ reps count towards the total. Athletes may switch out at any time. A tag is NOT required when switching. The working athlete must be clearly making his/her way back to the starting line in order for the non-working athlete to enter.
At the call of 3-2-1 go! One athlete will work/enter the lane at a time to complete TWO rounds of 12 Deadlifts, 9 Hang Cleans, and 6 Shoulder to Overhead. The deadlift begins with the bar on the lifting mat with both plates touching the ground. The rep is complete when the athlete lifts the bar to the standing position with knees and hips fully extended and shoulders behind the bar. The hang clean begins with the bar clearly stopped above the knees once deadlifted. Athletes may use the power, split, or squat variation of the clean. The rep is complete when the barbell reaches the front rack position with knees and hips fully extended and elbows in front of the bar. The shoulder to overhead rep begins with the barbell in the front rack position. Athletes may use strict press, push press, or push/split jerk variations. The rep is complete when the bar is raised directly above the shoulders with knees, hips, shoulders, and elbows fully extended.
Once teams complete the required number of rounds, they will move to the rig to complete 25 toes to bar or hanging knee raises. There will be a “step up” device attached to the rig in each lane. The rep begins with the athlete hanging from the bar with feet behind the plane of the rig. The toes to bar rep is complete when the athlete brings both feet to touch the bar between the hands at the same time. The hanging knee raise rep is complete once the athlete brings both knees above the plane of the hips at the same time.
Once teams complete 25 toes to bar or knee raises, they will continue the event in the order detailed above. If teams complete the final round of toes to bar, they will return to the barbell for max effort clean and jerks in the remaining time. The clean and jerk starts with the bar on the lifting mat with both plates touching the ground. The rep is complete when the bar is raised overhead and knees, hips, shoulders, and elbows are fully extended with the barbell directly above the shoulders. Athletes may use any variation of cleans and press/jerk. The barbell must return to the mat for every rep.
The score will be the total number of reps completed at the 10 minute cap.