The Prime 3 - By ONE80GYM

FOR TIME - 15 MINUTE CAP

// Advanced:

3 Rounds For Time

15 Syncro Burpee to Plate (All 3 Athletes)

30 Syncro Toes to Bar (2 Athletes)

30-24-18 BB Bench Press 

*1 Athlete holding plate over head hold during Toes to Bar & Bench Press portions of the workout. (15/20kg)

*Barbell Loads

R1 = 40/70

R2 = 55/85

R3 = 70/100

// Intermediate:

3 Rounds For Time

12 Syncro Burpee to Plate (All 3 Athletes)

30 Toes to Bar (1 Athlete)

30-24-18 BB Bench Press 

*1 Athlete holding plate over head hold during Toes to Bar & Bench Press portions of the workout. (10/20kg)

*Barbell Loads

R1 = 35/60

R2 = 45/70

R3 = 55/80

// Beginner:

3 Rounds For Time (15min Cap)

12 Burpee to Plate (Waterfall Style)

24 Toes to Bar or 48 Hanging Knee Raise (1 Athlete)

30-24-18 BB Bench Press 

*1 Athlete holding plate over head hold during Toes to Bar & Bench Press portions of the workout. (10/15kg)

*Barbell Loads

R1 = 25/40

R2 = 30/50

R3 = 35/60

WORKOUT FLOW

// Advanced

All 3 athletes will begin standing behind the designated line and on “go” will begin with their synchro burpees to plate. On completion of their burpees, athletes will move to the toes to bar where two athletes are to complete Synchro Toes to Bar. This can be any 2 athletes, and teams may alternate which 2 athletes are completing reps at any one time. One athlete must hold a weight plate overhead whilst the others are completing the toes to bar reps. Toes to Bar reps will NOT be counted until one athlete is holding a plate overhead. Upon completion of the Toes to Bar, one athlete can move to the BB Bench Press. Teams may alternate which athlete is completing bench press reps at any one time. One athlete must hold a weight plate overhead whilst the bench press reps are being completed. The non-working/ holding athlete may assist as a spotter for the person completing the bench press. Once the bench press reps are completed, the person holding the plate may place their weight plate down, and teams can proceed to begin their next round of Synchro Burpees to Plate. Changing of weights for the Bench Press must be done by the athletes at any point in time (judges will not be able to assist), as long as it is loaded to the correct weight for the specified round, prior to beginning the bench press portion for that round. The teams score will be the time taken to complete all 3 rounds, or the total reps completed by the 15min time cap. The tiebreak will be the time taken for the team to complete the 1st Round of the Workout.

// Intermediate

All 3 athletes will begin standing behind the designated line and on “go” will begin with their synchro burpees to plate. On completion of their burpees, athletes will move to the toes to bar where one athlete will be working, one athlete will be resting and one athlete will be holding a plate overhead. Teams may alternate who is working, resting and holding however they desire. Toes to Bar reps will NOT be counted until one athlete is holding a plate overhead. Upon completion of the Toes to Bar reps, one athlete can move to the BB Bench Press. Teams may alternate which athlete is completing bench press reps at any one time. One athlete must hold a weight plate overhead whilst the bench press reps are being completed. The non-working/ holding athlete may assist as a spotter for the person completing the bench press. Once the bench press reps are completed, the person holding the plate may place their weight plate down, and teams can proceed to begin their next round of Synchro Burpees to Plate. Changing of weights for the Bench Press must be done by the athletes at any point in time (judges will not be able to assist), as long as it is loaded to the correct weight for the specified round, prior to beginning the bench press portion for that round. The team’s score will be the time taken to complete all 3 rounds, or the reps completed by the 15min time cap. The tiebreak will be the time taken for the team to complete the 1st Round of the Workout.

// Beginner

All 3 athletes will begin standing behind the designated line and on “go” will begin with their burpees to plate in a waterfall style. This means that partner 1 will complete one rep, followed by partner 2, followed by partner 3. Teams will continue in this order and must keep the same order until all reps are complete for that round. Non-working athletes must stand off the plate, with knees and hips at full extension, whilst the working athlete completes their burpee to plate. Once that athlete has jumped onto the plate to finish their rep, the next partner may make their way down to the ground to begin their rep. On completion of their burpees, teams will move to the toes to bar (or hanging knee raise) where one athlete will be working, one athlete will be resting and one athlete will be holding a plate overhead. Teams may alternate who is working, resting and holding however they desire. Toes to Bar reps will NOT be counted until one athlete is holding a plate overhead. Upon completion of the Toes to Bar reps, one athlete can move to the BB Bench Press. Teams may alternate which athlete is completing bench press reps at any one time. One athlete must hold a weight plate overhead whilst the bench press reps are being completed. The non-working/ holding athlete may assist as a spotter for the person completing the bench press. Once the bench press reps are completed, the person holding the plate may place their weight plate down, and teams can proceed to begin their next round of Burpees to Plate. Changing of weights for the Bench Press must be done by the athletes at any point in time (judges will not be able to assist), as long as it is loaded to the correct weight for the specified round, prior to beginning the bench press portion for that round. The team’s score will be the time taken to complete all 3 rounds, or the reps completed by the 15min time cap. The tiebreak will be the time taken for the team to complete the 1st Round of the Workout.

MOVEMENT STANDARDS

Burpees to Plate: Hands, quads and chest of each athlete must be in contact with the ground at the same time for synchro reps to count at the bottom of each burpee (Only 1 athlete at a time for beginner division). The chest CANNOT be on top of the plate, it must be on the ground. Both feet of each athlete must be on the plate at the same time for synchro reps to count at the top of each burpee (Only 1 athlete at a time for beginner division). Hips and knees DO NOT need to be fully extended at the top of each burpee for the rep to count. If one athlete reaches the top or bottom positions prior to their partners, they may wait for their partners to also reach that position, before continuing on. They do not have to restart the rep.

Toes to Bar: Both partners completing the Toes to Bar at any stage, must ensure both feet travel behind the line of the pull up bar, at the bottom of the rep. Both feet of both athletes must make contact with the bar at the same time for the synchro rep to count. For intermediate and beginner divisions, the same standards apply, however only for one athlete at a time, there is no synchro reqiuirement. Risers will be available for use on the day if needed, in the form of stools or plates.

Hanging Knee Raise (Option for Beginner Division Only): Athletes must ensure both feet travel behind the line of the pull up bar, at the bottom of the rep. Both knees must surpass the height of the hip crease at the top of the rep. Risers will be available for use on the day if needed, in the form of stools or plates.

Bench Press: Each rep starts with both feet in contact with the ground, with hips and shoulders in contact with the bench. These points of contact must remain throughout the entire rep for the rep to count. At the start of each rep, elbows must be at full extension, athletes are to lower the barbell to their chest and then press back out until elbows are back to full extension. Non-working/holding athletes may spot the person on the bench press. You may enter the bench press from any direction (eg. behind or in front of the bench).

Plate Overhead Hold: One athlete must hold plate overhead during toes to bar and bench press portions of the workout. The plate must be overhead, with elbows at full extension.

FOR MAX. REPS - 15 MINUTE CAP

// Advanced

Part A) 12min AMRAP

45/60 Cal Row + 180 Double Unders (2 W; 1 R)

40 Sync Wall Balls (2 W; 1 R) (1 x 6/9kg + 1 x 9/12kg)

20 Sync Wall Walk (2 W; 1 R)

-1min Rest- 

Part B) 2min AMReP

Max. Calorie Row
+
Max. Double Unders
+ 
Max. Heavy Wall Ball (9/12kg)

*teams can switch between exercises as they desire.

// Intermediate

Part A) 12min AMRAP

45/60 Cal Row + 180 Double Unders or 270 Single Unders (2 W; 1 R)

30 Sync Wall Balls (2 Work; 1 Rest) (6/9kg)

10 Wall Walk (1 Work; 2 Rest)

-1min Rest- 

Part B) 2min AMReP

Max. Calorie Row
+
Max. Double Unders or Single Unders (0.5/rep)
+ 
Max. Wall Ball (6/9kg)

*teams can switch between exercises as they desire.

// Beginner

Part A) 12min AMRAP

30/50 Cal Row + 120 Double Unders or 180 Single Unders (2 W; 1 R)

30 Wall Balls (1 W; 2 R) (6/9kg)

5 Wall Walk (1 W; 2 R)

-1min Rest- 

Part B) 2min AMReP

Max. Calorie Row
+
Max. Double Unders or Single Unders (0.5/rep)
+ 
Max. Wall Ball (6/9kg)

*teams can switch between exercises as they desire.

WORKOUT FLOW

For Part A, one athlete will be seated on the rower, with hands behind back, one athlete will be standing by their rope (rope on the floor), and the other in the designated waiting area. On “go”, one athlete will begin the rowing calories, whilst one athlete begins the double unders. Teams may alternate which athlete is completing the calories and the double unders, however they like. Once all calories AND double under reps are complete, teams may then move to the synchronised wall balls. Two athletes will be completing wall balls at the same time, with their own individual wall ball and target (only 1 athlete for beginner division). Teams may alternate which 2 athletes are completing the wall ball reps, however they like. Once all wall balls are complete, teams can then move to the synchro wall walks. Two athletes will be completing the wall walks at the same time (advanced divsion only - only 1 athlete for intermediate and beginner divisions), whilst one athlete is waiting in the designated waiting area. Teams may alternate who is completing wall walk reps however they like. Teams will then go back to the start with one athlete completing calories on the rower, and one athlete completing double unders simultaneously. Teams will repeat the same format until the 12min, accumulating as many rounds and reps as possible. At 12min, teams will have 1min rest/ transition time, before completing Part B. For Part B, one athlete will begin on the rower with hands behind back, one athlete beside their rope (rope on the floor), and one athlete by their wall ball (wall ball on the floor). On go, each athlete will begin their station and accumulate as many reps and calories as possible within 2 minutes. Teams may alternate between stations as they wish, at any point during the 2min work window. 

MOVEMENT STANDARDS

Rower: Athletes must they start with hands behind their back until the call "3, 2, 1 go". Athletes may alternate who is completing calories however they like, however the last athlete must remain on the rower until all calories are complete and their judge indicates they can move on. Once the athlete has completed their calories and moved on, the judge will reset the screen, ready for the next round. 

Double Unders: Athletes must ensure a two-foot take off, two-foot landing each rep, no running steps or alternating foot skipping will be allowed. The rope must pass under the feet twice per single jump. If an athlete starts with double unders in Part A, the whole team must stick with double unders for the entirety of Part A. If the team would like to switch to singles for Part B, they can, however, whatever is first chosen, the team must stick with that option for the entirety of Part B. 

Single Unders (Option for Intermediate and Beginner Divisions Only): Athletes must ensure a two-foot take off, two-foot landing each rep, no running steps or alternating foot skipping will be allowed. The rope must pass under the feet once per single jump. If an athlete starts with single unders in Part A, the whole team must stick with single unders for the entirety of Part A. If the team would like to switch to doubles for Part B, they can, however, whatever is first chosen, the team must stick with that option for the entirety of Part B. 

Wall Ball: Athletes must start holding the ball below the chin. Athletes must descend down to the bottom of a squat, where their hip crease passes the knee. Upon returning up from the squat, athletes will throw the ball to the designated target, and the ball must make contact with the target for the rep to count. For advanced and intermediate teams completing synchro wall balls, the synchro will be at the top of the rep, where both balls must make contact with their individual targets simultaneously.

Wall Walk: Athletes begin laying flat on their stomach, with chest, thighs and feet on the ground, and hands on the designated tape line (hands completely in front of the line for beginner divisions). Athletes must push up and have both feet on the wall, prior to moving their hands back off the line, and walk their hands to the line closest to the wall. Once both hands make contact with the line, they can walk hands back out to the start line and proceed to return their feet to the ground once both hands have reached the start line. For beginner divisions, athletes just need to ensure they get both hands completely behind the start line, with both feet on the wall, and then can return their hands in front of the line, before feet can return to the ground. Advanced divisions completeing the wall walks synchro, must ensure they start and finish each rep laying flat on the floor with both hands in contact with the start line. One athlete may reach the wall first and return back out to the start line, however cannot proceed to their next repetition until their partner has also returned to the start line.

FOR MAX. REPS - 15 MINUTE CAP

// Advanced

Part A) 12min AMRAP

45/60 Cal Row + 180 Double Unders (2 W; 1 R)

40 Sync Wall Balls (2 W; 1 R)

20 Sync Wall Walk (2 W; 1 R)

-1min Rest- 

Part B) 2min AMReP

Max. Calorie Row
+
Max. Double Unders
+ 
Max. Heavy Wall Ball

*teams can switch between exercises as they desire.

// Intermediate

Part A) 12min AMRAP

45/60 Cal Row + 180 Double Unders or 270 Single Unders (2 W; 1 R)

30 Sync Wall Balls (2 Work; 1 Rest)

10 Wall Walk (1 Work; 2 Rest)

-1min Rest- 

Part B) 2min AMReP

Max. Calorie Row
+
Max. Double Unders or Single Unders (0.5/rep)
+ 
Max. Wall Ball

*teams can switch between exercises as they desire.

// Beginner

Part A) 12min AMRAP

30/50 Cal Row + 120 Double Unders or 180 Single Unders (2 W; 1 R)

30 Wall Balls (1 W; 2 R)

5 Wall Walk (1 W; 2 R)

-1min Rest- 

Part B) 2min AMReP

Max. Calorie Row
+
Max. Double Unders or Single Unders (0.5/rep)
+ 
Max. Wall Ball

*teams can switch between exercises as they desire.

WORKOUT FLOW

For Part A, one athlete will be seated on the rower, with hands behind back, one athlete will be standing by their rope (rope on the floor), and the other in the designated waiting area. On “go”, one athlete will begin the rowing calories, whilst one athlete begins the double unders. Teams may alternate which athlete is completing the calories and the double unders, however they like. Once all calories AND double under reps are complete, teams may then move to the synchronised wall balls. Two athletes will be completing wall balls at the same time, with their own individual wall ball and target (only 1 athlete for beginner division). Teams may alternate which 2 athletes are completing the wall ball reps, however they like. Once all wall balls are complete, teams can then move to the synchro wall walks. Two athletes will be completing the wall walks at the same time (advanced divsion only - only 1 athlete for intermediate and beginner divisions), whilst one athlete is waiting in the designated waiting area. Teams may alternate who is completing wall walk reps however they like. Teams will then go back to the start with one athlete completing calories on the rower, and one athlete completing double unders simultaneously. Teams will repeat the same format until the 12min, accumulating as many rounds and reps as possible. At 12min, teams will have 1min rest/ transition time, before completing Part B. For Part B, one athlete will begin on the rower with hands behind back, one athlete beside their rope (rope on the floor), and one athlete by their wall ball (wall ball on the floor). On go, each athlete will begin their station and accumulate as many reps and calories as possible within 2 minutes. Teams may alternate between stations as they wish, at any point during the 2min work window. 

MOVEMENT STANDARDS

Rower: Athletes must they start with hands behind their back until the call "3, 2, 1 go". Athletes may alternate who is completing calories however they like, however the last athlete must remain on the rower until all calories are complete and their judge indicates they can move on. Once the athlete has completed their calories and moved on, the judge will reset the screen, ready for the next round. 

Double Unders: Athletes must ensure a two-foot take off, two-foot landing each rep, no running steps or alternating foot skipping will be allowed. The rope must pass under the feet twice per single jump. If an athlete starts with double unders in Part A, the whole team must stick with double unders for the entirety of Part A. If the team would like to switch to singles for Part B, they can, however, whatever is first chosen, the team must stick with that option for the entirety of Part B. 

Single Unders (Option for Intermediate and Beginner Divisions Only): Athletes must ensure a two-foot take off, two-foot landing each rep, no running steps or alternating foot skipping will be allowed. The rope must pass under the feet once per single jump. If an athlete starts with single unders in Part A, the whole team must stick with single unders for the entirety of Part A. If the team would like to switch to doubles for Part B, they can, however, whatever is first chosen, the team must stick with that option for the entirety of Part B. 

Wall Ball: Athletes must start holding the ball below the chin. Athletes must descend down to the bottom of a squat, where their hip crease passes the knee. Upon returning up from the squat, athletes will throw the ball to the designated target, and the ball must make contact with the target for the rep to count. For advanced and intermediate teams completing synchro wall balls, the synchro will be at the top of the rep, where both balls must make contact with their individual targets simultaneously.

Wall Walk: Athletes begin laying flat on their stomach, with chest, thighs and feet on the ground, and hands on the designated tape line (hands completely in front of the line for beginner divisions). Athletes must push up and have both feet on the wall, prior to moving their hands back off the line, and walk their hands to the line closest to the wall. Once both hands make contact with the line, they can walk hands back out to the start line and proceed to return their feet to the ground once both hands have reached the start line. For beginner divisions, athletes just need to ensure they get both hands completely behind the start line, with both feet on the wall, and then can return their hands in front of the line, before feet can return to the ground. Advanced divisions completeing the wall walks synchro, must ensure they start and finish each rep laying flat on the floor with both hands in contact with the start line. One athlete may reach the wall first and return back out to the start line, however cannot proceed to their next repetition until their partner has also returned to the start line.

FOR TIME & MAX. COMBINED LOAD

// Advanced:

Part A) 00:00 - 09:00

For Time (9min Cap)

1 Round Each Partner (Round for Round)
15/20 Cal Echo Bike
20 BB Deadlift (70/100)
15 DBall Squat (45/75)
40m Dual KB Farmer Carry (2 x 20/32)

Part B) 09:00 - 15:00

For Max. Combined Load (6min Cap)

6mins Establish Heaviest Load for…
1 Clean + 1 Fr Squat + 1 Clean + 1 Jerk

// Intermediate:

Part A) 00:00 - 09:00

For Time (9min Cap)

1 Round Each Partner (Round for Round)
15/20 Cal Echo Bike
15 BB Deadlift (60/90)
15 DBall Squat (35/65)
40m Dual KB Farmer Carry (2 x 20/32)

Part B) 09:00 - 15:00

For Max. Combined Load (6min Cap)

6mins Establish Heaviest Load for…
1 Clean + 1 Fr Squat + 1 Hang Clean

// Beginner:

Part A) 00:00 - 09:00

For Time (9min Cap)

1 Round Each Partner (Round for Round)
12/15 Cal Echo Bike
15 BB Deadlift (50/80)
15 DBall Squat (25/45)
40m Dual KB Farmer Carry (2 x 16/24)

Part B) 09:00 - 15:00

For Max. Combined Load (6min Cap)

6mins Establish Heaviest Load for…
3 Deadlift + 1 Hang Clean

WORKOUT FLOW

For Event 3A, each athlete will complete 1 round at a time. One athlete will begin standing behind the designated start line and on “go”, will proceed to begin calories on the Echo Bike. Upon completion of their calories, the athlete will move to complete all movements in the order as listed. Once the first athlete crosses the finish line and places their Kettlebells down on the ground, the second athlete may proceed from the start line to begin their round, and then again followed by the third athlete. The team's score will be the time taken once the last athlete crosses the finish line and places their Kettebells down on the ground, or total reps completed at the time cap. Teams may use any time leftover from Event 3A, to warm up their lift and load their barbell for Event 3B, however no official scores will be taken during this time. At 9min, teams will have 6min to complete the lifting complex. Each athlete may have as many attempts at the complex as they wish. As the time approaches the 6min mark, the last lifter must ensure the barbell has left the floor, to ensure that their lift is counted, if successful. The heaviest successful lift from each athlete will be counted towards the total weight and score for the team.

MOVEMENT STANDARDS

Echo Bike: Athletes must ensure hands and feet are in contact with the bike throughout the entire movement. Athletes msut remain on the bike until all calories are complete and their judge indicates they can move on. Once the athlete has completed their calories and moved on, the judge will reset the screen, ready for the next athlete.

BB Deadlift: Each rep will begin with the barbell on the ground, with the athlete holding the barbell, with hands outside the legs (sumo stance not allowed). The athlete will stand the barbell up until hips and knees are at full extension, and shoulders are behind the bar to complete the rep.

DBall Squat: Athletes may hold the ball however they like. Athletes must begin and finish each rep in a tall standing position, with hips and knees extended. Athletes must descend into their squat ensuring hips surpass the knees, and return to their tall standing position for the rep to count.

KB Farmers Carry: Athletes must carry one kettlebell in each hand, outside the hips, with arms extended. If the athlete drops one or both kettlebells, they must stop and resume from where they dropped. Athletes must ensure both feet cross the designated lines prior to turning or placing the kettlebells down to complete the rep. Each 10m increment will count as 1 rep. 

FOR TIME & MAX. COMBINED LOAD

// Advanced:

Part A) 00:00 - 09:00

For Time (9min Cap)

1 Round Each Partner (Round for Round)
15/20 Cal Echo Bike
20 BB Deadlift (70/100)
15 DBall Squat (45/75)
40m Dual KB Farmer Carry (2 x 20/32)

Part B) 09:00 - 15:00

For Max. Combined Load (6min Cap)

6mins Establish Heaviest Load for…
1 Clean + 1 Fr Squat + 1 Clean + 1 Jerk

// Intermediate:

Part A) 00:00 - 09:00

For Time (9min Cap)

1 Round Each Partner (Round for Round)
15/20 Cal Echo Bike
15 BB Deadlift (60/90)
15 DBall Squat (35/65)
40m Dual KB Farmer Carry (2 x 20/32)

Part B) 09:00 - 15:00

For Max. Combined Load (6min Cap)

6mins Establish Heaviest Load for…
1 Clean + 1 Fr Squat + 1 Hang Clean

// Beginner:

Part A) 00:00 - 09:00

For Time (9min Cap)

1 Round Each Partner (Round for Round)
12/15 Cal Echo Bike
15 BB Deadlift (50/80)
15 DBall Squat (25/45)
40m Dual KB Farmer Carry (2 x 16/24)

Part B) 09:00 - 15:00

For Max. Combined Load (6min Cap)

6mins Establish Heaviest Load for…
3 Deadlift + 1 Hang Clean

WORKOUT FLOW

For Event 3A, each athlete will complete 1 round at a time. One athlete will begin standing behind the designated start line and on “go”, will proceed to begin calories on the Echo Bike. Upon completion of their calories, the athlete will move to complete all movements in the order as listed. Once the first athlete crosses the finish line and places their Kettlebells down on the ground, the second athlete may proceed from the start line to begin their round, and then again followed by the third athlete. The team's score will be the time taken once the last athlete crosses the finish line and places their Kettebells down on the ground, or total reps completed at the time cap. Teams may use any time leftover from Event 3A, to warm up their lift and load their barbell for Event 3B, however no official scores will be taken during this time. At 9min, teams will have 6min to complete the lifting complex. Each athlete may have as many attempts at the complex as they wish. As the time approaches the 6min mark, the last lifter must ensure the barbell has left the floor, to ensure that their lift is counted, if successful. The heaviest successful lift from each athlete will be counted towards the total weight and score for the team.

MOVEMENT STANDARDS

// Advanced: Clean + Front Squat + Clean + Jerk

Athletes must start with barbell from the floor and clean the barbell up to the front rack position. This can be either a Power Clean or Squat Clean. If the athlete chooses to Squat Clean, this WILL NOT count as the front squat. Athletes will need to complete the clean by fully extending the hips and knees, and steadying the barbell, prior to proceeding into the front squat. Athletes must descend into the front squat so that the hips pass the top of the knees and return to full extension of hips and knees. Athletes will then lower the bar down to ground and back up for their second clean. Athletes may catch the bar at their hang position pior to going down to the ground, however must not rest the bar on the legs with knees bent at any stage. If resting at the hang position, arms and knees must be extended. The second clean may also be a Power or Squat Clean. Athletes will need to complete the clean by fully extending the hips and knees, and steadying the barbell, prior to proceeding into the jerk. The jerk can be either Push/ Power Jerk or Split Jerk. To complete the rep, the athletes' arms must be extended above head, with feet together and hips and knees extended. Athletes must wait for their judges "Down" signal to then drop the barbell. If an athlete is going to lift past the 6 minute time cap, they must ensure they begin the complex and the barbell leaves the floor before the 6 minute cap in order for the lift to count, if successful.

// Intermediate: Clean + Front Squat + Hang Clean

Athletes must start with barbell from the floor and clean the barbell up to the front rack position. This can be either a Power Clean or Squat Clean. If the athlete chooses to Squat Clean, this WILL NOT count as the front squat. Athletes will need to complete the clean by fully extending the hips and knees, and steadying the barbell, prior to proceeding into the front squat. Athletes must descend into the front squat so that the hips pass the top of the knees and return to full extension of hips and knees. Athletes will then lower the bar down to their hang position. Athletes may catch the bar and rest at their hang position or go straight into the Hang Clean. However, if resting at the hang position, arms and knees must be extended, they cannot rest the bar on the legs with bent knees or arms. The Hang Clean must be from above the knee and may also be a Power or Squat Clean. Athletes will need to complete the clean by fully extending the hips and knees and must wait for their judges "Down" signal to then drop the barbell. If an athlete is going to lift past the 6 minute time cap, they must ensure they begin the complex and the barbell leaves the floor before the 6 minute cap in order for the lift to count, if successful.

// Beginner: 3 Deadlift + Hang Clean

Athletes must start with the barbell from the floor and complete 3 deadlifts, ensuring they stand tall each rep with hips and knees extended and shoulders behind the bar. At the top and completion of the athletes' third repetition, athletes can then proceed to their hang clean. The Hang Clean must be from above the knee and may be a Power or Squat Clean. Athletes will need to complete the hang clean by fully extending the hips and knees and must wait for their judges "Down" signal to then drop the barbell. If an athlete is going to lift past the 6 minute time cap, they must ensure they begin the complex and the barbell leaves the floor before the 6 minute cap in order for the lift to count, if successful.