Competition Corner

25.3 HEAVY DUTY

25.3
Both buddies go for a Heavy Complex of:
1 Deadlift
1 Clean
1 Hang Clean
1 Shoulder to Overhead
Buddies need to show all lifts clearly on the video.
Any kind of Clean and Hang Clean is allowed; Power, Squat or Split Clean are all allowed.
For the shoulder to overhead you can choose between the strict press, push press, jerk or split jerk.
You can decide how many attempts you make.
Weights can go down if you get a no rep.
You can not take your hands off the barbell during the complex.
Time Cap: 8 minutes
Scoe: the heaviest complex of both buddies added together.
MOVEMENT STANDARDS
Deadlift
The barbell begins on the ground and must touch the ground between each rep. The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar. The athletes hands must be outside their knees.
Power Cleans
This is a standard power clean from the floor to the shoulders. The barbell must come up to the shoulders and hips are above the knees in the catch, finish with the hips and knees fully extended and the elbows in front of the bar.
Squat clean
In this movement, the barbell begins on the floor with the athlete passing through a full squat position while the barbell is racked on the shoulder in the end positon with the hips and knees fully extended and the elbows in front of the bar.
Hang Power Clean
This is a power clean from the hang position, above the knees to the shoulders. The barbell must come up to the shoulders and hips are above the knees in the catch, fininsh with the hips and knees fully extended and the elbows in front of the bar.
Hang Squat Clean
In this movement, the barbell begins above the knees with the athlete passing through a full squat position while the barbell is racked on the shoulder in the end positon with the hips and knees fully extended and the elbows in front of the bar.
Split Clean
This is a clean from the hang position, above the knees to the shoulders. The barbell must come up to the shoulders, after catching it in a splt, finish with both feet next to each other and with the hips and knees fully extended and the elbows in front of the bar.
Shoulder to overhead
The bar must travel from the shoulders to a locked out overhead position with knees and hips fully extended and feet in line. This can be a strict press, push press, jerk or splt jerk.