Competition Corner

1. Fast and Furious

FAST
For time: 5 Rounds (cap 5:00)
50 Double Unders
5 Front Squat @60/45kg
1 min recovery FROM TIME CAP
FURIOUS
5:00 to build to a heavy unbroken complex:
3 x Deadlift
2 x Hang Clean (anyway)
1 x Shoulder to Overhead (anyway)
Score is the total weight of heaviest successful complex.
PART A WORKOUT FLOW
Athletes will start with the rope in their hands, at the count of 3, 2 , 1 go they will commence their 50 DU.
They will then take their bar from the ground and complete the Front Squats (squat is permitted on the first rep).
Athletes will go backward and forward until 5 rounds are complete or the 5 min time cap.
After the time cap, a 1-minute recovery period begins. Athletes may prepare for the next portion of the workout. *Athletes who finish prior to the timecap have additional rest
PART B WORKOUT FLOW
Part B starts when the clock is at the 06:00 mark. ALL athletes will start at the same time.
5:00 to Build to a Heavy Complex - Unbroken
Perform the following unbroken complex as heavy as possible:
3 x Deadlift
2 x Hang Clean (power, squat, split)
1 x Shoulder to Overhead (any style)
Deadlift
Each attempt must start with the barbell on the ground
Sumo deadlift is not permitted.
Hang Clean (Any Style)
Reps start from the high hang position (bar above the knees)
After completing the third deadlift, the athlete may lower the bar to hang position for cleans;
do not
let the bar rest on the floor at any time between cleans.
The bar must be received on the shoulders in the front rack position, elbows in front of the bar.
Rep is complete when the athlete stands fully upright with bar on shoulders.
Shoulder to Overhead (Any Style)
After the final clean, the athlete must move the bar from the front rack to overhead in one or more motions.
Any style is allowed: strict press, push press, push jerk, split jerk.
If using split jerk, feet must be brought together with control before the lift is considered complete.
No dropping the bar until the complex is complete; the full complex must be performed unbroken for the lift to count.