DSC09062.jpg

The Fittest Experience

Complex as ****

presented by FringeSport

All Individual Divisions
Time Camp: 5 Minutes

Find 1RM Snatch Complex:
Snatch + Overhead Squat + Hang Snatch + Overhead Squat


TEAMS


All Team Divisions
Time Cap: 6 Minutes

M/M
Find 1RM Snatch Complex:
Snatch + Overhead Squat + Hang Snatch + Overhead Squat

Time Cap: 6 Minutes

F/F
Find 1RM Clean Complex:
Clean + Front Squat + Hang Clean + Front Squat


Movement Standards: Individuals


All athletes will start on the start pad. At the call of 3-2-1 Go, the athletes will run to their barbell and will have 5 minutes to find the heaviest weight they can move on this complex: Snatch, Overhead Squat, Hang Snatch, Overhead Squat. The barbell will be empty and they must load their barbells themselves. Once the barbell leaves the ground, it cannot come back to the ground or it will be a no rep. Any Snatch variation may be used, power, squat, split, however, for the snatch to be complete each athlete must pass through the bottom of the squat and stand up to complete the rep. For instance an athlete may power snatch to overhead squat, then overhead squat, then hang power snatch to overhead squat, and then overhead squat for a successful lift on the complex.

Each athlete may take as many attempts as possible within the 5 minutes. The athlete must complex the whole complex before time is called in order to have a successful lift. The athlete’s score will be the heaviest successful lift they complete in 5 minutes.

Notes:
During the complex you may rest the barbell in your hip crease but you MAY NOT rest the barbell on your back. Also on the hang snatch, the barbell may not go below your knee or it will be a no rep.
 

Snatch
The athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used but to finish the repetition the athlete must pass their hip crease below knee crease at the bottom of the squat and stand the bar back up. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.


Overhead Squat
The hip crease must be below the top of the knee at the bottom. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. 


Hang Snatch
In this movement, the barbell begins from the hang position (above the knee) and is taken to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle hang snatch, hang power snatch, hang squat snatch or hang split snatch may be used but to finish the repetition the athlete must pass their hip crease below knee crease at the bottom of the squat and stand the bar back up.
 


Movement Standards: Team


In this workout, it will be M/M and F/F working together. At the call of 3-2-1, Go, both males will run out to their barbell to find the heaviest weight they can move in the snatch complex: Snatch + Overhead Squat + Hang Snatch + Overhead Squat. The males will have from 0-6 minutes for each of them to find their heaviest lift. 

Once the barbell leaves the ground, it cannot come back to the ground or it will be a no rep. Any Snatch variation may be used, power, squat, split, however, for the snatch to be complete each athlete must pass through the bottom of the squat and stand up to complete the rep. For instance an athlete may power snatch to overhead squat, then overhead squat, then hang power snatch to overhead squat, and then overhead squat for a successful lift on the complex. They may lift as many times as possible within 6 minutes and they may help each other add weight and take off weight. 

As soon as 6 minutes hits, the males are finished and they must go to the start pad to tag their female teammates. From 6-12 minutes, the females will the 6 minutes to find their max Clean complex: Clean + Front Squat + Hang Clean + Front Squat. 

Once the barbell leaves the ground, it cannot come back to the ground or it will be a no rep. Any Clean variation may be used, power, squat, split, however, for the clean to be complete each athlete must pass through the bottom of the squat and stand up to complete the rep. For instance an athlete may power clean to front squat, then front squat, then hang power clean to front squat, and then front squat for a successful lift on the complex.
They may lift as many times as possible within their 6 minutes and they may help each other add weight and take off weight. 
Each teammate’s heaviest successful lift will be added together to get one score for this event.

Notes:
There will only be 1 45# barbell that both the males and females will use for the complex. If both males finish before the 6 minutes is over, they may choose to put the weight on for their female teammates. During the snatch complex you may rest the barbell in your hip crease but you MAY NOT rest the barbell on your back. Also on the hang snatch/clean, the barbell may not go below your knee or it will be a no rep.

Snatch
The athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used but to finish the repetition the athlete must pass their hip crease below knee crease at the bottom of the squat and stand the bar back up. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

Overhead Squat
The hip crease must be below the top of the knee at the bottom. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. 

Hang Snatch
In this movement, the barbell begins from the hang position (above the knee) and is taken to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle hang snatch, hang power snatch, hang squat snatch or hang split snatch may be used but to finish the repetition the athlete must pass their hip crease below knee crease at the bottom of the squat and stand the bar back up.

Clean
In the clean, the barbell begins on the ground. At the bottom of the squat clean, the hip crease must be below the top of the knee. You MAY power clean the weight and then front squat it to complete the repetition. The rep finishes when the athlete is standing tall with the barbell, with elbows in front of the bar, and hips and knees fully extended.

Hang Clean
In the hang clean, the barbell begins above the knee and is taken to the shoulders. At the bottom the hip crease must be below the top of the knee. You MAY hang power clean the weight and then front squat it to complete the repetition. The rep finishes when the athlete is standing tall with the barbell, with elbows in front of the bar, and hips and knees fully extended.