Competition Corner

A Seat At The Bar (Part B)

Rest 1 Minute after Part A Then...
In 5 minutes find a heavy complex of...
3 Deadlifts
2 Hang Cleans
1 Shoulder to Overhead
Workout Flow
Athletes may start with the barbell loaded. In 5 minute pairs may make as many attempts as they wish to establish a heavy complex. All 6 reps must be completed unbroken.
Movement Standards
Deadlift -The rep is credited when:
• Hips and knees reach full extension.
• Head and shoulders are behind the bar when viewed from the side
Hang Cleans -The rep is credited when:
The bar may not be lowered past the
knee after it has been deadlifted.
The arms must reach full extension
in the bottom of the hang position.
hips and knees are fully
extended, and the bar is racked
on the shoulders with the elbows
clearly in front of the bar.
Shoulder to Overhead -The rep is credited when:
• Arms, hips, and legs are extended.
• The center of the barbell is over or slightly behind the center of the body.
• The feet are in line.