Complex Level 9
5 Minutes to Find a Heavy:
3 Hang Cleans (any style)
1 Shoulder to Overhead
At the call of 3-2-1 Go, athletes will have 5 minutes to find their heaviest weight in this complex. The complex consists of 5 touch and go deadlifts with the athlete never resting the barbell on the ground. Then right into 3 Hang Cleans. The athlete may Hang Power Clean or Hang Clean the weight to complete the 3. Once all 3 are complete, the athlete will finish with 1 Shoulder to Overhead, any style.
If at any time the athlete rests the bar on the ground, it is an automatic no rep and the athlete must start the complex over again. You may rest the bar by either holding it at the top of the deadlift or in the front rack position. Resting the bar in the crease of your hips and bending over is NOT allowed, as well as resting the bar on your back during this complex. If you miss a shoulder to overhead but the bar does not touch the ground, you may attempt again.
The Deadlifts must be Touch N Go and is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing on the deadlifts are allowed.
For the Hang Cleans, the barbell must be taken from the hang position which is above the knee and each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Both Hang Power Cleans and Hang Squat Cleans are allowed in this complex.
For the Shoulder to Overhead, 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. Not coming to full lockout or not bringing your feet back together in a split jerk will be a NO REP. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed on the Shoulder to Overhead.