arrow_back Submit Scores for Workout 1b - 1RM COMPLEX

The Aussie Throwdown 2019 - Online Qualifier

Workout

Workout 1 - Part B

(in remaining time of 17mins)

1RM Complex of:

1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk

Workout Standards


MOVEMENT STANDARDS

POWER CLEAN
The barbell begins on the ground.
The barbell must come up to the shoulders with the athlete receiving the bar above a parallel squat position.
The barbell must travel from the ground to the shoulders with the athlete receiving the bar above a parallel squat position.
Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.

HANG SQUAT CLEAN
Barbell must start from the hang.
Any repetitions starting from the ground you must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang squat clean.
The barbell cannot pass below the top of the knee for it to be classed as a hang clean.
At the bottom of the movement, the hip crease must go below the top of the knee.
Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
Cleaning the barbell from the ground in one continuous motion is not permitted.


FRONT SQUAT
The front squat starts at the top position and finishes at the top position.
The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
The hip crease must be below the top of the knee at the bottom of the squat.

JERK - Push or Split 
For the Push Jerk, begin with a barbell in the front rack position.
Athletes body dips downwards slightly by flexing the hip, knee and ankle joints with torso as upright as possible.
Athlete jumps upward out of the dip position by extending the hips, knees and ankles and ‘aggressively’ presses the barbell upwards.
Upon completion of full extension and while the weight is moving upwards, athlete pushes under the bar to receive it in a partial squat.
The feet move from a under the hips to a shoulder-width position.
Elbows should be fully extended upon receiving the bar.
Complete the jerk by standing up tall with barbell supported overhead and returning the feet to hip position.
Athlete must show complete control of the bar at the top before lowering it.

For the Split Jerk, athlete receives the bar in a split position. 
The split jerk is complete when the bar is locked out overhead under control and the feet are brought together with the hips and knees fully extended..

Assistance is NOT permitted at anytime

The final lift must be locked out overhead and complete before the 17 minutes is up for the rep to count

PART A SCORE: FOR TIME 
If time cap is reached, score is cap (TC) plus total DT reps completed

 

PART B SCORE: HEAVIEST SUCCESSFUL WEIGHT LIFTED OF COMPLEX
Scored under Workout 1b.  
If time capped in Part a, score for Part b is 0

 

Support

If you have any questions about the workouts and standards, please contact the event organizer, MEL ROBINSONmel@theaussiethrowdown.com

If you have questions about submitting your score visit the Help Center on how to submit online scores here