1 RM Complex – Power Clean + Front Squat + Jerk
Each athlete will have 3 attempts.
For each attempt the athlete will have 20 seconds to perform their attempt.
Only one athlete will lift at a time for each heat.
0:00 1st Athlete in Lane 1 will lift
0:20 1st Athlete in Lane 2 will lift
0:40 1st Athlete in Lane 3 will lift
Lifting will continue this way through all 8 lanes. This process will be repeated until each athlete has had 3 attempts to establish their 1 RM – A total of 6 rounds.
During the 2:20 rest interval athletes can load their barbell for their next attempt.
Plates not on the barbell must be in designated area before athlete can lift.
Athletes can alternate lifts or Athlete 1 can take all 3 their attempts and then Athlete 2 can begin.
The initial attempt weight cannot be lowered if the lift is not good.
There will be no partial points awarded – the entire complex must be completed to receive a score.
Scoring: Weight of the Complex for each athlete will be added together
Example: Partner 1 – 205#, Partner 2 – 245# (205 + 245 = 450) Score of 450.
Complex: All three movements must be performed as a complex for the athlete to be awarded any points for the lift. You may break up or combine movements anyway, as long as all following is met: The Clean starts on the ground (a deadlift into a hang clean is not permitted) and finishes standing at full hip extension. At the bottom of the squat the hip crease is below parallel, and the press finishes locked out overhead with both feet in line.
Power Clean: This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.
Front Squat: The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must be below the top of the knee.
Jerk: A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.