Strength X Lift Off

1RM Clean + Front Squat + Jerk:

There will be a maximum of 10 athletes in each heat.

2 athletes will lift at a time, going at 30s intervals. 

e.g. Lanes 1 and 5 will lift on the first 30s, lanes 2 and 6 will lift on the next 30s, and this will continue for 5 intervals. 

After 5 intervals, it goes into the 2nd attempt interval for lanes 1 and 5. So each lifter will lift every 2:30 minutes, for a total of 4 attempts on each lift.

The athlete can start the lift as soon as the 30s timer starts. The judge will give the down signal once the lift is completed. 

If the athlete fails the lift, they can try again as many times as possible as long as the lift is completed within the 30s window (this is to prevent someone starting a clean & jerk complex with 1s to go and then eating into the window of the next athlete from a spectating perspective). If a lift does run over by a couple of seconds, it is down to the judge/head judges' discretion whether the lift will be allowed. 

The bars can be preloaded once the athletes enter their competition pod. 

Athletes MUST declare the load to their judge before attempting the lift.

THE WORKOUT

Intervals

90s on : 90s off x 4 rounds (10:30 mins total)

12 Lateral Burpees over the bar buy in every round

R1: Max reps ground to overhead @ 70% bodyweight (1 point for each rep)

R2: Max reps ground to overhead @ 80% bodyweight (2 points for each rep)

R3: Max reps ground to overhead @ 90% bodyweight (3 points for each rep)

R4: Max reps ground to overhead @ 100% bodyweight (4 points for each rep)

Example: 

For 65kg female

R1: 47.5kg

R2: 52.5kg

R3: 60kg

R4: 65kg

For 85kg male

R1: 60kg

R2: 70kg

R3: 77.5kg

R4: 85kg

Intermediate:

90s on : 90s off x 4 (10:30 mins total)

10-12 Burpees over the bar buy in every round

R1: Max reps ground to overhead @ 40% bodyweight (1 point for each rep)

R2: Max reps ground to overhead @ 50% bodyweight (2 points for each rep)

R3: Max reps ground to overhead @ 60% bodyweight (3 points for each rep)

R4: Max reps ground to overhead @ 70% bodyweight (4 points for each rep)

Example: 

For 65kg female

R1: 27.5kg

R2: 32.5kg

R3: 40kg

R2: 45kg

For 85kg male

R1: 35kg

R2: 42.5kg

R3: 52.5kg

R4: 60kg

1RM Snatch:

Movement Standards

SNATCH

Male athletes will use a 20kg barbell and female athletes will use a 15kg barbell. The barbells can be loaded to the first weight to be attempted prior to the workout beginning.

Athletes MUST declare the load to their judge before attempting the lift.

The barbell begins on the ground. The bar will be pulled from the ground to overhead in a single movement using any variation of the snatch - Squat snatch, power snatch or split snatch are all acceptable provided that all standard conditions of the movement are met. In the overhead position, the bar must be over the middle of the body, or slightly behind, when viewed from profile. If a split snatch is used, the feet must return in line with each other before the bar is lowered.

The rep is counted when knees, hips and elbows are fully extended with the barbell in full control overhead. The athlete must wait for the down signal from the judge before dropping the bar. 

Collars must be on the outside of all of the plates - including fractionals.

If the athlete fails the lift, they can try again as many times as possible as long as the lift is completed within the 30s window (this is to prevent someone starting a clean & jerk complex with 1s to go and then eating into the window of the next athlete from a spectating perspective). If a lift does run over by a couple of seconds, it is down to the judge/head judges' discretion whether the lift will be allowed. 

SCORING
This is scored by Sinclair points - the higher the points the better.

Sinclair points = Weight lifted x Sinclair Coefficient. 

The Sinclair coefficient is determined by the weight of the athlete.