Competition Corner

3A: Heavy Metal

3A: 4 MIN AMRAP
Alternating full rounds
12 deadlifts
9 hang clean
6 s2oh
1 min rest
3B: 8 min
establish 1RM clean.
3A Weights:
RX: 115/85
Intermediate: 95/75
Scaled: 75/55.
At the call of 3-2-1-go, athlete 1 will approach the barbell and complete the 12 deadlifts, 9 hand cleans, and 6 shoulder to overheads, once finished athlete 2 will begin the same sequence of lifts. If one athlete cannot complete the reps, the other athlete cannot begin. The 12-9-6 must be completed prior to the next athlete lifting. This will continue for a 4 minute AMRAP, for total of rounds & reps.
After 4 minutes, athletes will rest 1 minute. They may pre load their bar for their first lift
At the 5 minute mark, athletes will begin working to find a 1RM clean for 8 minutes.
Deadlifts: weights must touch ground between every rep, and athlete must be fully extended with shoulders hips and knees locked out with shoulders behind the barbell. No bouncing the bar.
Hang cleans: athletes must deadlift bar prior to establishing their hang clean. Hang clean is anywhere above the knee. Below the knee will not count. Athletes may power or squat clean.
Shoulder to overhead: this can be done in any fashion: strict, push press, push jerk or split jerk. Rep is good when arms are locked out overhead and ears are between biceps.
1RM cleans: squat or power are allowed. Athlete must stand bar up to full extension with elbows clearly in front of bar and control at the top. Do not come to extension & pop bar off shoulders to drop, you must wait for judge to signal or say good rep.
Scores:
rounds + reps in amrap
Combined weight of athletes 1RM.