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Workout 3

In 7 minutes, complete as many rounds as possible of:

9 Power Cleans

6 Front Squats

3 Shoulder-to-Overhead

*Barbell Load:

60kg/135lbs(Men’s RX, Masters Men 35-44)

45kg/100lbs(Women’s RX, Masters Women 35-44, Masters Men 45+)

35kg/75lbs(Masters Women 45+)

50kg/115lbs(Men’s Scaled)

35kg/75lbs(Women’s Scaled)


Workout Standards


  • Workout is scored based on total number of reps completed for each movement.



  • The Clean: The athlete may perform a Power Clean or Clean. The barbell is placed horizontally in front of the lifter's legs. It is gripped, palms downwards and pulled in a single movement from the platform to the shoulders, while either splitting or bending the legs. During this continuous movement, the barbell may slide along the thighs and the lap. The barbell must not touch the chest before the final position. It then rests on the clavicles or on the chest above the nipples or on the arms fully bent. The feet return to the same line, legs straight. The lifter may make this recovery in his or her own time and finish with the feet on the same line, parallel to the plane of the trunk and the barbell. At no point during this movement can the elbows come in contact with the legs.

  • Front Squat: In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as the bar starts from the ground and all the above requirements are met.

  • Shoulder-to-Overhead: The bar must start in the front rack position and the athlete will move the barbell overhead to full stretch of the arms vertically extended, biceps behind ears. The athlete may use any variation of overhead movement(eg. Press, Push Press, Jerk) and finish with the feet on the same line, parallel to the plane of the trunk and the barbell.


If you have any questions about the workouts and standards, please contact the event organizer, JONATHAN

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