Competition Corner

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

9:00 Minutes to Find Max Complex
1 Snatch + 1 Hang Snatch + 1 Snatch
*Power or Squat
Score: Team Combined Heaviest Complex Weight
*Points: 1st place = 100
Tiebreak: Heaviest Complex Weight
(Workout Flow)
Workout #1 will begin with 1 Athlete from each team standing at their barbell, athletes will have 9 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 9 Minute Window to Lift.
*Before starting the complex the athlete must declare the lift weight to the judge, the judge will confirm the declared weight and change the flipcard weight. There will be a weight flip card for each lane that the judge will change prior to the lift.
*For the Complex to count athletes must have the full complex completed prior to the sound of the beep @ 9 Minutes. Lifting after the beep will not be counted.
*Non Lifting Teammates will be required to stay behind a designated line during lifting complex, this is for safety purposes for the athletes/judges. A No Rep will be assessed by the judge for the lifting athlete if teammates are not is the designated area.
*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.
*Hands must remain on bar for the entire complex, any missed lifts of the Snatch, Hang Snatch, Snatch will result in a No Rep of the Complex and it must restart from the beginning.
The 3rd Rep in the Complex must be a touch & go, if there is a pause or plates stop on the ground the complex will be deemed a No Rep and must restart.