Establish a 5 Rep Max Overhead Squat

Standards:

• All repetitions must be completed unbroken.
  If the Athlete fails a repetition while in the process of establishing their 5rep max, the Athlete may choose to complete more reps without starting over in order to successfully complete 5 good repetitions. The barbell however may not be reracked on the body or rack between repetitions. 
  
  
• Overhead Squat 
  The Athlete will hold a barbell locked out overhead and complete a full depth squat with hip crease below knee. The Athlete will start and end each repetition with hips and knees at full extension.
   
• Athlete may establish their 5 rep Overhead Squat from the ground or rack. If a rack is used, the Athlete must still jerk the barbell overhead from either their front or back rack. The Athlete may not unrack the barbell from an overhead position.

Establish a
3 Rep Max Front Squat
+
1 Shoulder to Overhead

Complex

Standards:

• Athlete may establish their complex from the ground or rack.
• All repetitions of the complex must be completed unbroken.
• Athlete will complete 3 Fronts Squats followed by 1 Shoulder to Overhead, for 4 repetitions total.  
• If the Athlete fails a repetition while in the process of establishing their complex, the Athlete may choose to complete more reps without starting over in order to successfully complete good repetitions for the complex. The barbell however may not be reracked on a rack between repetitions. 
  
  
• Front Squat: The Athlete will hold a barbell in their front rack position with elbows in front of the barbell and complete a full depth squat with hip crease below knee. The Athlete will start and end each repetition with hips and knees at full extension. 
  
  
• Shoulder to Overhead: The Athlete may choose the style of lift: Press, Push Press, Push Jerk, Power Jerk, Squat Jerk, or Split Jerk. The barbell will be brought from the Athletes front rack position to overhead. The repetition finishing when the barbell is locked out overhead in the midline of the Athletes body, hips and knees fully extended, and feet back in line and underneath the Athletes body. 

Establish a 1 Rep Max Hang Snatch 

Standards:

• Athlete will complete a Snatch from any position other than the ground.  Athlete may not Snatch directly from the ground and must “deadlift” the barbell to a standing position prior to beginning the lift. From there the Athlete may then lift from any position other than the ground. 
• Athlete may not use straps.
• Hang Snatch: The Athlete may choose the style of Hang Snatch: Muscle, Power, Split, or Squat. In any variation the barbell may be lifted from any position other than the ground. In any variation the barbell is brought from a hang position to overhead in one fluid motion. The repetition finishing when the barbell is locked out overhead with the hips and knees fully extended, and feet back in line and underneath the Athletes body.

Establish a Max 3-Position Clean

(Floor, Below Knee, Above Knee)

Standards:

• Athlete will complete 3 Cleans consecutively and unbroken for one max complex. 
• Athlete will make 3 lifts consecutively, the first from the floor, then from below the knee, and finally from above the knee. 
  The complex must be completed segmented with each lift in the complex completed in full before going onto the next. This means that each of the 3 cleans must be completely stood up with hips and knees at full extension, and feet back in line and underneath the Athletes body. 
• Regripping the barbell at the hips is allowed, straps are not allowed. 
• Clean: The Athlete may choose the style of Clean: Muscle, Power, Split, or Squat. In any variation the barbell is brought from the required starting position and brought to the Athletes front rack in one fluid motion. The repetition finishing when the barbell is resting on the Athletes shoulders, elbows in front of the barbell, with the hips and knees fully extended, and feet back in line and underneath the Athletes body.

10-Minute Clock to Establish a Max Total

1 Rep Max Snatch 

+ 

1 Rep Max Clean & Shoulder to Overhead

Standards:

• Athletes will have a 10 minute to use as they wish to establish 2 max lifts, the Snatch and the Clean and Shoulder to Overhead. 
  Athletes may make as many attempts as desired and may establish max lifts in any order. 
• A running clock must be in full view during the lifts, and all lifts must be completed in full by the 10-minute mark. 
• Athletes may have one or two barbells and may have help from others to help change the weight on the barbell(s). 
• Snatch: The Athlete may choose the style of Snatch: Muscle, Power, Split, or Squat. In any variation the barbell is brought from the ground to overhead in one fluid motion. The repetition finishing when the barbell is locked out overhead with the hips and knees fully extended, and feet back in line and underneath the Athletes body.
• Clean + Shoulder to Overhead: The Athlete may choose the style of Clean: Muscle, Power, Split, or Squat. The Athlete may choose the style of Shoulder to Overhead: Press, Push Press, Push Jerk, Power Jerk, Squat Jerk, or Split Jerk. In any variation the barbell is brought from the ground to the Athletes front rack in one fluid motion. The Athlete may either stand and reset for the shoulder to overhead, or they may also go directly into the shoulder to overhead directly from standing up the clean.  The repetition finishing when the barbell is locked out overhead in the midline of the Athletes body, hips and knees fully extended, and feet back in line and underneath the Athletes body. Athletes must complete the Clean and Shoulder to Overhead unbroken.