2021 championship TEAMS WORKOUT 4 & 5

WORKOUT DESCRIPTION

EVENT 4 - 11Min Cap
M/F Pair 1: 

30 Clean & Jerks 

30 Bar Facing Burpees Into; 

M/F Pair 2: 

30 Snatches 

30 Bar Facing Burpees Into; 
 

EVENT 5 - 7 Min Cap 

7 mins to find a 3rm Overhead Squat

WEIGHT / DIVISION REQUIREMENTS 

Teens                 
30kg / 20kg - Front Squat 

 

Scaled   
30kg / 20kg - Front Squat 

 

Intermediate
50kg / 30kg - Overhead Squat

 

Advanced
60kg / 40kg - Overhead Squat

 

Masters 35-44
50kg / 30kg - Overhead Squat

 

Master 45
30kg / 20kg - Front Squat 

WORKOUT FLOW

Event 4 will each be completed by one male and one female athlete. Event 4 will commence at 0:00 and Event 5 will commence at 11:00. If a team fails to complete the workout, they will be awarded a 1 second penalty for each rep not completed
 

 At the call of “3,2,1 Go” the first M/F Pair will commence to perform 30 synchronised Clean and Jerks. At the completion of 30 reps, the athletes will perform 30 synchronised Lateral Burpee over bar. At the completion of 30 Synchronised Lateral Burpee over bar, the first pair will tag the second M/F Pair, the second M/F pair will then perform 30 Synchronised Snatches, at the completions of the snatches the M/F pair will complete 30 synchronised Lateral Burpee over bar. At the completion of the burpees the second M/F pair will go to the finish line and record a time.

At 11:00, the team will have 7 minutes to work towards 3 RM Overhead Squat (Front Squat), with 1 athlete lifting at a time. The Lift must be completed in full within the allocated time frame other it will be considered a no rep.  Both the Overhead Squat and Fron squat must be taken from the floor.

MOVEMENT STANDARDS

Clean and Jerk

This is a Synchronised Clean and Jerk. The Movement begins with the barbell on the ground. The lift must have two distinct movements the clean and the Jerk. The barbell must make contact with the shoulders. It is NOT necessary to lock out the hips and legs to complete the clean before lifting the barbell overhead. The rep is credited when both team members hips and knees reach full extension, and the when the barbell is locked out overhead, and arms, hips and legs are extended with the bar over or slightly behind the centre of the body with the feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the finished position is achieved. 
 

Burpee over the Bar
This is a synchronised Burpee over the bar. The burpee must be performed Lateral to the Barbell. The athlete jumps or steps back to lie on the ground. The athlete’s must be Lateral the Barbell. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must jump over the Barbell using a two-foot take-off. Single-legged jumping or stepping over is not permitted (scaled divisions excluded). The athlete does not need to land with both feet at the same time. The rep is credited when both feet have touched the ground on the opposite side of the Barbell. Before starting the next rep, the athlete must be Lateral to the Barbell. The synchronisation is at the bottom of the Burpee where both athletes must have their chests on the ground. 

 

Barbell Snatch

This is a synchronised Barbell Snatch, The barbell begins on the ground and must be lifted overhead in one motion. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. This is not a ground-to-overhead any way. A clean and jerk is a no rep. Touch and go is permitted but deliberately bouncing the barbell is not. The bar can NOT be dropped from overhead. If a barbell is dropped it will be considered a no rep and the barbell must settle on the ground before the athlete begins the next repetition. If you begin with an empty barbell, or a barbell that has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees. The rep is credited when both athletes have the barbell fully lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.

 

Overhead Squat

This is a 3-rep standard overhead squat. Each set of Overhead Squats begins with the barbell on the ground. The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels. The judges will be particularly strict about ensuring the hip becomes fully open at the top (no leaning forward). The Barbell must not be lowered from the overhead position before all 3 reps are completed. (NO RACKS ARE ALLOWED)

 

Front Squat

This is a 3-rep standard front squat. Each set of Front Squats begins with barbell on the ground. (NO RACKS ARE ALLOWED) A full squat clean is allowed for the first rep when the barbell is taken from the ground.  The barbell must be held in the front-rack position throughout the squat with the barbell in contact with the shoulders. The hip crease must clearly pass below the top of the knees in the bottom position. The Barbell moves from the bottom of a front squat to full extension. The rep is credited when the barbell is locked out with the hips, knees, fully extended, with barbell in the front rack position. The Barbell must not be lowered until all 3 reps are completed.