POWER UP

TEAM

FOR TIME: 12:00 CAP

In Pairs—Women then Men

15 Hang Clean EACH

Run up and down hill TOGETHER

12 Front Squats EACH

Run up and down hill TOGETHER

9 Shoulder to Overhead EACH

Run up TOGETHER

LOAD

RX: 165/115

Intermediate: 135/95

Scaled: 95/65

This challenge will have one time for the team. The women will work in a pair until completion followed by the men who will do the same. Partner 1 will complete all of their reps before partner 2 can begin theirs. Each partner will complete 15 hang cleans. Both athletes will run up and down the hill returning to their bar together. Each partner will complete 12 front squats. Both athletes will run up and down the hill returning to their bar together. Each partner will complete 9 shoulder to overhead. The bar must be brought down to shoulders before the athlete can drop the bar. A NO REP will be administered if dropping the bar from overhead. Both athletes will run up and down the hill returning to their bar together. When the women return to their bar after the shoulder to overhead, the men will begin their deadlifts. Once the men complete the final reps of shoulder to overhead, they will run up the hill to the finish line where the workout will be completed. This challenge will have a 12:00 Cap.


INDIVIDUALS

FOR TIME: 10:00 CAP

21 Deadlifts

Run up and down hill

18 Hang Clean

Run up and down hill

15 Front Squat

Run up and down hill

12 Shoulder to overhead

Run up hill

LOAD

RX/Masters 35: 185/125

INT/Masters 40/Masters 45: 135/95

Scaled/Masters 50+/Teen: 95/65

At the call of 3-2-1-GO the athlete will step to their bar and begin 21 deadlifts, conventional style only (hands outside of legs). The athlete will run up and down the hill returning to their bar. The athlete will perform 18 hang cleans, any variation (power, split or squat). The athlete must pick up the bar and pause at the hang position prior to performing these reps. If the weight is dropped, the hang position must be reestablished. The athlete will run up and down the hill returning to their bar. The athlete will perform 15 front squats through full range of motion (hip crease below knees at the bottom and hips and legs fully extended at the top). The athlete will run up and down the hill returning to their bar. The athlete will perform 12 shoulder to overhead. This can be performed any way including press, push press, power jerk or split jerk. The bar must be brought back to shoulders before the athlete can drop the bar. A NO REP will be administered if dropping the bar from overhead. The athlete will run up the hill to the finish line where the workout will be completed. This challenge will have a 10:00 Cap.


MOVEMENT STANDARDS

DEADLIFT: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.

HANG CLEAN: A muscle clean, power clean, squat clean or split clean may be used as long as the barbell starts from the hang and comes up to the shoulders, with the hips and knees fully extended, the feet in line and the elbows in front of the bar. Starting at the floor, the athlete lifts the barbell until hips and knees reach full extension and the shoulders are behind the bar. The arms must be straight throughout. A pause here is necessary before beginning the rest of the complex in order for the effort to count. This is also the starting position of each repetition of the hang clean and must be reached after the deadlift and again prior to the second hang clean.

FRONT SQUAT: The barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.

SHOULDER TO OVERHEAD: Shoulder press, push press, push jerk and split jerk are all permitted. At the top, the arms, hips and knees must be fully locked out with the barbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead. The bar must be brought back to shoulders before the athlete can drop the bar. A NO REP will be administered if dropping the bar from overhead.