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11 Min Cap – 2 Score Event

0-5 Min:

  • F1: Max Complex – 1 Clean (From Ground) + 1 Hang Clean + 1 Jerk
  • F2: Max Rep Clean and Jerks

*1 Min Transition*

6-11 Min:

  • M1: Max Complex – 1 Snatch (From Ground) + 1 Hang Snatch
  • M2: Max Rep Snatch

*Score 1 is F1 Weight + F2 Reps – Score 2 is M1 Weight + M2 Reps*

Scaling Key

RX: Female Clean and Jerk 115 / Male Snatch 155

Masters 35+: Female Clean and Jerk 95 / Male Snatch 135

Masters 45+: Female Clean and Jerk 85 / Male Snatch 95

Intermediate: Female Clean and Jerk 85 / Male Snatch 95

Novice: Female Clean and Jerk 65 / Male Snatch 75

Team Flow

Both athletes will share the 5 minute time block for BOTH exercises. Teams may start with the F1 opening weight on the bar. At the call of 3-2-1 GO! F1 only will work to establish a max weight of the clean complex. F1 may take as much time out of the 5 min limit to establish max weight. After achieving the desired weight, both athletes may adjust the bar to the prescribed weight for the second movement. In the remaining time, F2 only will perform reps of the clean and jerk. At the end of 5 minutes, all four athletes have 1 minute to transition from the female to male barbell. The athletes are permitted to start with M1’s opening weight on the bar. M1 only will work to establish a max weight of the snatch complex. M1 may take as much time out of the 5 min limit to establish max weight. After achieving the desired weight, both athletes may adjust the bar to the prescribed weight for the second movement. In the remaining time, M2 only will perform reps of the snatch.

** Key Points for Teams**  There will be a male and female bar available for use, respectively. The M/F pair not actively working must remain in the starting box. The M/F athlete actively lifting is permitted on the platform. The second athlete is permitted in the vicinity near the platform designated by the judge. Only 1 bar may be loaded at a time. Athletes are permitted to move up and down in weight as they choose. If an athlete breaks their complex at any time by dropping the bar, they will be required to restart the complex from the beginning. For instance, once an athlete completes the first clean or snatch, the bar cannot go back to the ground until the entire complex is complete. Any form of clean, jerk or snatch is permitted within the movement descriptions. Teammates may assist in loading weight. Collars must always be worn during lifts.

Standards

Clean Complex: 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 his or her hang clean from anywhere at or above the knees using any style clean and proper finish as the first clean. Finally, the athlete will complete 1 jerk, any style. 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 jerk, 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 and Jerk: 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. From the front rack, the athlete will use a shoulder press, push press, push jerk or split jerk to get the barbell 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.

Snatch Complex: The rep begins with the barbell on the ground. The athlete will snatch the bar in one smooth motion overhead using any clean style; power, squat, or split. The snatch is complete when the athlete lifts the bar overhead and achieves full extension of hips/knees and returns feet under the hips. From here, the athlete will begin his or her hang snatch from anywhere at or above the knees using any style snatch and proper finish as the first snatch. Once the first snatch is complete, the athlete cannot place the bar back on the ground until the complex is complete. If the athlete misses a hang snatch, 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.

Snatch: The barbell begins on the ground and must be lifted overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep. Touch-and-go is permitted. No bouncing. 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.

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Individuals

5 Min Cap

Elite, RX, Masters 35-39, Masters 40-44

Max Complex – 1 Snatch (From Ground) + 1 Hang Snatch

Novice, Intermediate, Masters 45-49, Masters 50+, Masters 60+

Max Complex – 1 Clean (From Ground) + 1 Hang Clean + 1 Jerk

*Score is heaviest complete lift*

Individual Flow

Athletes may start with their opening weight on the bar. At the call of 3-2-1 GO! Athletes will have 5 mins to establish a max clean complex weight or max snatch complex weight according to their division standard. 

**Key Points for Individuals** Athletes will use the designated male/female barbell. Athletes are permitted to move up and down in weight as they choose. If an athlete breaks their complex at any time by dropping the bar, they will be required to restart the complex from the beginning. For instance, once an athlete completes the first clean or snatch, the bar cannot go back to the ground until the entire complex is complete. Any form of clean, jerk, or snatch is permitted within the movement descriptions. Collars must always be worn during lifts. 

Standards

Clean Complex: 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 his or her hang clean from anywhere at or above the knees using any style clean and proper finish as the first clean. Finally, the athlete will complete 1 jerk, any style. 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 jerk, 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 and Jerk: 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. From the front rack, the athlete will use a shoulder press, push press, push jerk or split jerk to get the barbell 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.

Snatch Complex: The rep begins with the barbell on the ground. The athlete will snatch the bar in one smooth motion overhead using any clean style; power, squat, or split. The snatch is complete when the athlete lifts the bar overhead and achieves full extension of hips/knees and returns feet under the hips. From here, the athlete will begin his or her hang snatch from anywhere at or above the knees using any style snatch and proper finish as the first snatch. Once the first snatch is complete, the athlete cannot place the bar back on the ground until the complex is complete. If the athlete misses a hang snatch, 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.

Snatch: The barbell begins on the ground and must be lifted overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead is a no rep. Touch-and-go is permitted. No bouncing. 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.

Register Now!