Wednesday, 7 January 2015

WARM UP
3 rounds, but no more than 12 minutes:
   5 x High Hang Muscle Snatch, 45/35#  
   5 x Butterfly Kip (tight body) OR 5 x Strict Gymnastic Kip (both kips as high as possible)
   5 x Overhead Squats, 45/35#
   10 x Hip Extensions
   5 x Snatch Balances, 45/35#

CONDITIONING
“Amanda”
9-7-5 for time:
Muscle Up
Snatch (full), 135/95#
• Strict 8-minute time cap.
• Standards:
1.       Ring Dip locked out over the TOP of the rings.  Pushing out and back behind the rings will not count.
2.       FULL SQUAT SNATCH.  All the way down, all the way up.  Do not drop the bar before completing 100% of the movement.

WEIGHTLIFTING
Clean & Jerk Ladder Competition
• Rules & Standards:
1.       1-rep Clean & Jerk every 90 seconds with progressively heavier barbells.
2.       There are four starting points (185, 215, 245, 275 for men and 105, 125, 145, 165 for women).
3.       Athletes will be ranked by the weight of their heaviest successful Clean & Jerk.  Partial credit will be awarded for a successful clean with a failed jerk after the first successful clean and jerk.  If an athlete cannot successfully clean and jerk their opening weight, they are eliminated from the competition.
4.       Men’s Weights (pounds) – 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365
5.       Women’s Weights (pounds) – 105, 110, 115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200, 205, 210.
6.       You must successfully complete a Clean AND Jerk to move on to the next weight.
7.       Any style clean and shoulder to overhead is acceptable.