Competition Corner

1. Expressions of Power PART B

PART B
6:00 to establish to a heavy
unbroken
complex:
2 x Deadlift
1 x Hang Power Clean
1 x Squat Clean
2 x Shoulder to Overhead (anyway)
Score is the weight of heaviest successful complex.
PART B WORKOUT FLOW
Part B starts when the clock is at the 04:00 mark. ALL athletes will start at the same time.
6:00 to Build to a Heavy Complex - Unbroken
Perform the following unbroken complex as heavy as possible:
2 x Deadlift
1 x Hang Power Clean
1 x Squat Clean
2 x Shoulder to Overhead (anyway)
Unbroken Rule
Once you lift the barbell from the floor for the first Deadlift, the bar is not permitted to rest on the floor until all 6 repetitions (2 Deadlifts, 1 HPC, 1 SC, 2 STOH) are successfully completed. You may reset your grip in the hang position.
​2x Deadlift
Standard conventional deadlift. Complete a full lockout at the top (hips and knees fully extended) before returning the bar to the floor with control. The bar must NOT come to a complete stop on the floor before the next rep.
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1x Hang Power Clean
Immediately after the final Deadlift, perform a smooth transition to the Hang position (bar at or above the knee).
​Standards: The bar must be received in the front rack position with the hips above the knees (i.e., above parallel). Full extension of the hips and knees must be achieved and elbows in front of the bar before lowering the bar.
​
1x Squat Clean
From the standing position following the HPC, control the bar back down to the floor for a true transition, straight into a full squat clean without the bar stopping or resting on the floor.
​Standards: The bar is received in the bottom of a full squat (hip crease clearly below the top of the knee). Stand up completely with the bar in the front rack position.
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1x Shoulder-to-Overhead
Immediately transition the bar from the front rack to overhead. This can be executed as a Strict Press, Push Press, or Jerk (Split or Power)—use the technique that allows you to maintain the heaviest weight and the fastest, most efficient pace.
Standards: The rep is counted when the bar is fully locked out overhead, with the hips, knees, and shoulders fully extended, and the feet returned to a neutral position.
​Crucial Note: Once the final STOH is completed and locked out, you may drop the bar or carefully lower it to the floor to complete the unbroken set. The bar MUST return in front of you. If the bar is dumped behind your head the rep will NOT count.
You may go up or down in weight as you wish.
Men are NOT permitted to use a female bar
Only use the weights allocated in your lane (1 set for each lane only)
You can lift as often as you like
Pairs - you can both adjust your BB load
Pairs - Both athletes must record a valid lift