Competition Corner

(Indy Workout #1) - The Mountain Complex (Hero Barbell Co.)

Workout #1
“The Mountain Complex”
Brought To you by Hero Barbell Co.
6 Minutes to Find Max
1 Snatch + 1 Hang Snatch + 1 Snatch
*Power or Squat,
*All Individual Divisions
Score: Weight of heaviest complex
*Points: 1st place = 100
Tiebreak: None
( Workout Flow )
Workout #1 will begin with athletes standing at their barbell, athletes will have 6 Minutes to find their max of The Mountain Complex which includes 1 Snatch, 1 Hang Snatch, 1 Snatch. *Power or Squat Snatch are permitted. *Full Movement standards below.
*Athletes are permitted to pre-load their barbell with their starting weight but must wait for the 6 Minute Window to Lift.
*For the Complex to count athletes must have the full complex completed prior to the sound of the beep @ 6 Minutes. Lifting after the beep will not be counted.
*Clips outside plates are required on all lifts.
Movement Standards
Snatch (Power/Squat)
For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.
Hang Snatch (Power/Squat)
For the hang snatch, the above movement standards for finish position with arms, hips, and knee’s fully extended is the same. For the Hang snatch, the plates must not touch the ground in the lowering phase of the lift. *If the plates touch the ground on the hang snatch the lift will be deemed a No Rep.
*The Full Snatch Complex must be completed unbroken, if any of the three lifts are deemed a No Rep the full complex must be repeated starting from the ground.