3 Person Team
7 Min Cap
- Athlete 1: Max Complex – 1 Clean (From Ground) + 2 Hang Cleans + 1 Front Squat
- Athlete 2: Max Complex – 1 Clean (From Ground) + 1 Hang Clean + 1 Front Squat
- Athlete 3: Max Complex – 1 Clean (From Ground) + 1 Hang Clean
*Score is total weight between all teammates*
Team Flow
Teams may start with Athlete 1’s starting weight on the bar. At the call of 3-2-1 go! Athlete 1 will work to establish his/her heaviest lift at the given complex. Once complete, Athlete 2 will work to establish his/her heaviest lift at the given complex. Once complete, Athlete 3 will work to establish his/her heaviest lift at the given complex.
*Key Points for Teams*
Teams may choose which athletes performs each lift. There will be a male and female bar available for use. Only 1 bar may be loaded at a time. Athlete 1 must complete their final weight before Athlete 2 begins. Athlete 1 will not be able to lift again once Athlete 2 begins and so on. If an athlete breaks their complex at any time by dropping the bar, they will be required to restart the complex from the beginning. Once an athlete completes the first clean, the bar cannot go back to the ground until the complex is complete. Athletes cannot count a squat clean as their front squat rep. Teammates may assist in loading weight. Collars must always be worn during lifts.
Coed Duo
5 Min Cap
- Athlete 1: Max Complex – 1 Clean (From Ground) + 2 Hang Cleans + 1 Front Squat
- Athlete 2: Max Complex – 1 Clean (From Ground) + 1 Hang Clean + 1 Front Squat
*Score is total weight between both teammates*
Team Flow
Teams may start with Athlete 1’s starting weight on the bar. At the call of 3-2-1 go! Athlete 1 will work to establish his/her heaviest lift at the given complex. Once complete, Athlete 2 will work to establish his/her heaviest lift at the given complex.
*Key Points for Teams*
Teams may choose which athletes performs each lift. There will be a male and female bar available for use. Only 1 bar may be loaded at a time. Athlete 1 must complete their final weight before Athlete 2 begins. Athlete 1 will not be able to lift again once Athlete 2 begins. If an athlete breaks their complex at any time by dropping the bar, they will be required to restart the complex from the beginning. Once an athlete completes the first clean, the bar cannot go back to the ground until the complex is complete. Athletes cannot count a squat clean as their front squat rep. Teammates may assist in loading weight. Collars must always be worn during lifts.
13 and Under Adult/Youth Duo
7 Min AMRAP
- Athlete 1: 25 Double-Unders or 50 Single-Unders
- Athlete 2: 25 Double-Unders or 50 Single-Unders
- Athlete 1: 7 Cleans + 5 Front Squats
- Athlete 2: 7 Cleans + 5 Front Squats
*Score is total reps at 7-minute cap*
Weights
Adult 95/65
Youth 45/35 (Must use training bar)
Adult/Youth Duo Flow
Teams will start with both athletes on the competition floor. Each athlete is required to have their own jump rope and will have their own barbell loaded with given weight per gender/age. Hand tags are required when there is a change in working athlete.
At the call of 3-2-1 go! Athlete 1 will work to complete their choice of double-unders or single-unders but must remain with their choice for the duration of the workout.
Once Athlete 1 completes given reps on the jump rope, Athlete 2 will work to complete their choice of double-unders or single-unders.
Once Athlete 2 completes given reps on the jump rope, Athlete 1 will work to complete 7 cleans (any style) from the ground, followed by 5 front squats. Athletes may NOT use a squat clean on their final rep of cleans to count as their first front squat.
Once Athlete 1 completes the final front squat, Athlete 2 will work to complete 7 cleans from the ground, followed by 5 front squats.
Once Athlete 2 completes the final front squat, teams will repeat the “you go-I go” format until the 7-minute mark.
10 and Under Adult/Youth Duo
7 Min AMRAP
- Athlete 1: 25 Double-Unders or 50 Single-Unders
- Athlete 2: 25 Double-Unders or 50 Single-Unders
- Athlete 1: 7 Cleans + 5 Front Squats
- Athlete 2: 7 Cleans + 5 Front Squats
*Score is total reps at 7-minute cap*
Weights
Adult 95/65
Youth 20 (Must use training bar)
Adult/Youth Duo Flow
Teams will start with both athletes on the competition floor. Each athlete is required to have their own jump rope and will have their own barbell loaded with given weight per gender/age. Hand tags are required when there is a change in working athlete.
At the call of 3-2-1 go! Athlete 1 will work to complete their choice of double-unders or single-unders but must remain with their choice for the duration of the workout.
Once Athlete 1 completes given reps on the jump rope, Athlete 2 will work to complete their choice of double-unders or single-unders.
Once Athlete 2 completes given reps on the jump rope, Athlete 1 will work to complete 7 cleans (any style) from the ground, followed by 5 front squats. Athletes may NOT use a squat clean on their final rep of cleans to count as their first front squat.
Once Athlete 1 completes the final front squat, Athlete 2 will work to complete 7 cleans from the ground, followed by 5 front squats.
Once Athlete 2 completes the final front squat, teams will repeat the “you go-I go” format until the 7-minute mark.
Teen Individual - Rx
0-5 Min: AMRAP
- 25 Double-Unders
- 7 Cleans
- 5 Front Squats
*Score 1 is total reps at 5 min mark*
5-8 Min
- Establish Complex Lift: 1 Clean (From Ground) + 2 Hang Cleans + 1 Front Squat
*Score 2 is total weight at 8 min mark*
Weights
95/65
Teen Individual Flow
At the call of 3-2-1 go! Athletes will work to complete set amount of jump rope reps.
Once jump rope reps are complete, athletes will work to complete 7 cleans (any style) from the ground.
Once cleans are complete, athletes will work to complete 5 front squats. Athletes may NOT use a squat clean on their final rep of cleans to count as their first front squat rep.
Once front squats are complete, athlete will return to the jump rope to repeat AMRAP until the 5-minute mark.
At the 5-minute mark: Athletes may work to establish a safe weight of the given barbell complex until the 8-minute mark. Athletes may have as many attempts as they’d like and adjust weight as desired. Collars must always be worn.
Teen Individual - Scaled
0-5 Min: AMRAP
- 50 Single-Unders
- 7 Cleans
- 5 Front Squats
*Score is total reps at 5 min mark*
5-8 Min
- Establish Complex Lift: 1 Clean (From Ground) + 2 Hang Cleans + 1 Front Squat
*Score is total weight at 8 min mark*
Weights
75/55
Teen Individual Flow
At the call of 3-2-1 go! Athletes will work to complete set amount of jump rope reps.
Once jump rope reps are complete, athletes will work to complete 7 cleans (any style) from the ground.
Once cleans are complete, athletes will work to complete 5 front squats. Athletes may NOT use a squat clean on their final rep of cleans to count as their first front squat rep.
Once front squats are complete, athlete will return to the jump rope to repeat AMRAP until the 5-minute mark.
At the 5-minute mark: Athletes may work to establish a safe weight of the given barbell complex until the 8-minute mark. Athletes may have as many attempts as they’d like and adjust weight as desired. Collars must always be worn.
13 and Under Individual - Rx
AMRAP 6
- 25 Double-Unders
- 7 Cleans
- 5 Front Squats
*Score is total reps at 6 min mark*
Weights
65/45
13/10 and Under Individual Flow
At the call of 3-2-1 go! Athletes will work to complete set amount of jump rope reps.
Once jump rope reps are complete, athletes will work to complete 7 cleans (any style) from the ground.
Once cleans are complete, athletes will work to complete 5 front squats. Athletes may NOT use a squat clean on their final rep of cleans to count as their first front squat rep.
Once front squats are complete, athlete will return to the jump rope to repeat the AMRAP until the 6-minute mark.
13 and Under Individual - Scaled
AMRAP 6
- 50 Single-Unders
- 7 Cleans
- 5 Front Squats
*Score is total reps at 6 min mark*
Weights
35/25
13/10 and Under Individual Flow
At the call of 3-2-1 go! Athletes will work to complete set amount of jump rope reps.
Once jump rope reps are complete, athletes will work to complete 7 cleans (any style) from the ground.
Once cleans are complete, athletes will work to complete 5 front squats. Athletes may NOT use a squat clean on their final rep of cleans to count as their first front squat rep.
Once front squats are complete, athlete will return to the jump rope to repeat the AMRAP until the 6-minute mark.
10 and Under Individual
AMRAP 6
- 25 Single-Unders
- 7 Cleans
- 5 Front Squats
*Score is total reps at 6 min mark*
Weights
20
13/10 and Under Individual Flow
At the call of 3-2-1 go! Athletes will work to complete set amount of jump rope reps.
Once jump rope reps are complete, athletes will work to complete 7 cleans (any style) from the ground.
Once cleans are complete, athletes will work to complete 5 front squats. Athletes may NOT use a squat clean on their final rep of cleans to count as their first front squat rep.
Once front squats are complete, athlete will return to the jump rope to repeat the AMRAP until the 6-minute mark.
Standards
Barbell Complexes
- 1 Clean (From Ground) + 2 Hang Cleans + 1 Front Squat
- 1 Clean (From Ground) + 1 Hang Clean + 1 Front Squat
- 1 Clean (From Ground) + 1 Hang Clean
The rep begins with the barbell on the ground. The athlete will clean the bar in one motion to the front rack position using any clean style; power, squat, or split. The clean is complete when the athlete receives the bar in the front rack and achieves full extension of hips/knees and returns feet under the hips. From here, the athlete will begin hang clean(s) from anywhere at or above the knees using any style clean and proper finish as the first clean. Finally, the athlete will complete 1 front squat (if necessary for their complex). The crease of the hip must drop below the knee. The rep is complete when the athlete comes back to full extension with the knees/hips fully extended and bar in the front rack. A squat clean cannot be counted as your front squat. Once the first clean is complete, the athlete cannot place the bar back on the ground until the complex is complete. If the athlete misses a hang clean or front squat, they may re-attempt without starting the complex over if the bar does not drop to the ground. If the bar drops to the ground the athlete may reattempt the complex starting at the beginning.
Clean: The rep starts with the barbell on the ground (or below the knees for smaller plates w/ training bar). The athlete will clean the bar in one motion to the front rack position using any clean style; power, squat, or split. The clean is complete when the athlete receives the bar in the front rack and achieves full extension of hips/knees and returns feet under the hips.
Front Squat: The rep starts with the athlete standing with the barbell in the front rack position. The athlete must squat until the crease of the hip reaches below the knee. The rep is complete when the athlete returns to standing with knees/hip fully extended and bar in the front rack.
Jump Rope: Single-unders do not require a 2-foot jump and may be done “running” style. The rope must cross under twice for double-unders.