Factory Summer Slam Vol. 5

FOR TIME 

​Buy-in each round:

​Part A- 6:00 AMRAP

6 Synchro Alt. DB Squat Snatches (50/35) (35/25)
6 Synchro Alt. Devil Presses (50/35) (35/25)
6 Synchro Alt. DB Hang Clean & Jerks (50/35) (35/25)

Rest 1:00

Part B - Max Complex (shared time, one lift at a time)

3 Hang Squat Snatches + 2 Power Snatches + 1 Overhead Squat
3 Hang Squat Cleans + 2 Power Cleans + 1 Front Squat

Time rule: Partners share the same lifting window and must go one lift at a time (only one bar is being used / only one athlete lifting at a time). M/F pairs will have 2 bars, but only one athlete lifts at a time.

• Before Part B begins, teams must designate roles

• Partner 1 = Snatch Complex ONLY (eligible to score snatch complex only)

• Partner 2 = Clean Complex ONLY (eligible to score clean complex only)

Eligibility rule: Once Partner 1 starts their first snatch attempt, they are locked into snatch only and may not score the clean complex (and vice versa for Partner 2).

Workout Flow

On 3…2…1…GO, athletes will begin with a 6-minute synchronized AMRAP of alternating DB snatches, alternating devil presses, and alternating hang clean & jerks, following the prescribed rep scheme until time expires. Teams will then rest 1 minute, during which they may preload the barbell. The workout finishes with a final 6-minute lifting window where teams must designate one partner for the 6-rep snatch complex and one partner for the 6-rep clean complex. Partners will share the time to build to each athlete’s heaviest successful complex attempt.

Scoring

This workout will have 3 individual scores. Part A (6-Minute AMRAP) will be scored on total reps. Part B (6- Minute lifting window) will be scored on (1) the heaviest successful snatch complex and (2) the heaviest successful clean complex.

Movements

Synchronized Alt. DB Squat Snatches

• Movement Standards

• Each partner uses one dumbbell of the prescribed weight.
• Dumbbells start on the floor.
• Dumbbell is moved from the ground to overhead in one continuous motion (no pause on the shoulder).
• Athletes must reach a full squat at some point during the rep with the hip crease below the top of the knee while the dumbbell is locked out overhead.
• Athletes may power snatch and then ride it down to full depth (hip crease below knee).
• Synchro standard: the rep counts when both athletes finish the rep together at full extension—dumbbell overhead with arms, hips, and knees fully locked out.
• No Reps
  • Dumbbell does not reach full lockout overhead.
  • Hip crease does not pass below knee at the bottom.
  • Partners are not synchronized at the required checkpoint.
  • Failing to alternate arms.
  • Not Showing control of the DB aka full lock out OH

Synchronized Alt. DB Devils Press

• Movement Standards
  • Each partner uses one dumbbell of the prescribed weight.
  • Dumbbell starts on the floor.
  • Partners burpee together chest making contact to the ground and then stand up the burpee pulling the DB from ground to overhead in one continuous motion.
  • Synchro standard: the rep counts when both athletes are on chest to the ground at the same time and finish the rep together at full extension—dumbbell overhead with arms, hips, and knees fully locked out.
• No Reps
  • Not one continuous motion to overhead: athlete pauses/rests DBs on the shoulders.
  • No full lockout/extension at the top: the rep is invalid if the dumbbell is not fully overhead with elbows locked out and hips and knees fully extended.
  • Partners are not synchronized at the required checkpoints (Chest to ground and lockout overhead)
  • Failed to alternate hands.

Synchronized Alt. Hang Clean and Jerks

• Movement Standards
  • Each partner uses one dumbbell of the prescribed weight.
  • Rep starts from the hang: dumbbell above the knee, with the arm fully extended.
  • Dumbbell is cleaned from hang to the shoulder/front rack (dumbbell must make clear contact with the shoulder).
  • From the shoulder, athletes take the dumbbell to overhead (push press / push jerk / split jerk all allowed).
  • Athletes must alternate arms with every rep.
  • Synchro standard: the rep counts when both athletes finish together at full extension—dumbbell locked out overhead with arms, hips, and knees fully locked out.
• No Reps
  • Dumbbell touches the ground during the rep
  • No shoulder contact: dumbbell is not clearly received in the front rack/shoulder before going overhead.
  • No lockout/extension: elbow not locked, dumbbell not fully overhead, or hips/knees not fully extended at the top.
  • Not synchronized: one athlete finishes the rep before the other (rep only counts when both are locked out together).

Part A- 6:00 AMRAP

6 Synchro Alt. DB  Snatches (35/25)
6 Synchro Alt. Devil Presses (35/25)
6 Synchro Alt. DB Hang Clean & Jerks (35/25)

Rest 1:00

Part B - Max Complex (shared time, one lift at a time)

3 Hang Squat Snatches + 2 Power Snatches + 1 Overhead Squat
3 Hang Squat Cleans + 2 Power Cleans + 1 Front Squat

Time rule: Partners share the same lifting window and must go one lift at a time (only one bar is being used / only one athlete lifting at a time). M/F pairs will have 2 bars, but only one athlete lifts at a time.

• Before Part B begins, teams must designate roles

• Partner 1 = Snatch Complex ONLY (eligible to score snatch complex only)

• Partner 2 = Clean Complex ONLY (eligible to score clean complex only)

Eligibility rule: Once Partner 1 starts their first snatch attempt, they are locked into snatch only and may not score the clean complex (and vice versa for Partner 2).

Workout Flow

On 3…2…1…GO, athletes will begin with a 6-minute synchronized AMRAP of alternating DB snatches, alternating devil presses, and alternating hang clean & jerks, following the prescribed rep scheme until time expires. Teams will then rest 1 minute, during which they may preload the barbell. The workout finishes with a final 6-minute lifting window where teams must designate one partner for the 6-rep snatch complex and one partner for the 6-rep clean complex. Partners will share the time to build to each athlete’s heaviest successful complex attempt.

Scoring

This workout will have 3 individual scores. Part A (6-Minute AMRAP) will be scored on total reps. Part B (6- Minute lifting window) will be scored on (1) the heaviest successful snatch complex and (2) the heaviest successful clean complex.

Movements

Synchronized Alt. DB Squat Snatches

• Movement Standards

• Each partner uses one dumbbell of the prescribed weight.
• Dumbbells start on the floor.
• Dumbbell is moved from the ground to overhead in one continuous motion (no pause on the shoulder).
• Synchro standard: the rep counts when both athletes finish the rep together at full extension—dumbbell overhead with arms, hips, and knees fully locked out.
• No Reps
  • Dumbbell does not reach full lockout overhead.
  • Hip crease does not pass below knee at the bottom.
  • Partners are not synchronized at the required checkpoint.
  • Failing to alternate arms.
  • Not Showing control of the DB aka full lock out OH

Synchronized Alt. DB Devils Press

• Movement Standards
  • Each partner uses one dumbbell of the prescribed weight.
  • Dumbbell starts on the floor.
  • Partners burpee together chest making contact to the ground and then stand up the burpee pulling the DB from ground to overhead in one continuous motion.
  • Synchro standard: the rep counts when both athletes are on chest to the ground at the same time and finish the rep together at full extension—dumbbell overhead with arms, hips, and knees fully locked out.
• No Reps
  • Not one continuous motion to overhead: athlete pauses/rests DBs on the shoulders.
  • No full lockout/extension at the top: the rep is invalid if the dumbbell is not fully overhead with elbows locked out and hips and knees fully extended.
  • Partners are not synchronized at the required checkpoints (Chest to ground and lockout overhead)
  • Failed to alternate hands.

Synchronized Alt. Hang Clean and Jerks

• Movement Standards
  • Each partner uses one dumbbell of the prescribed weight.
  • Rep starts from the hang: dumbbell above the knee, with the arm fully extended.
  • Dumbbell is cleaned from hang to the shoulder/front rack (dumbbell must make clear contact with the shoulder).
  • From the shoulder, athletes take the dumbbell to overhead (push press / push jerk / split jerk all allowed).
  • Athletes must alternate arms with every rep.
  • Synchro standard: the rep counts when both athletes finish together at full extension—dumbbell locked out overhead with arms, hips, and knees fully locked out.
• No Reps
  • Dumbbell touches the ground during the rep
  • No shoulder contact: dumbbell is not clearly received in the front rack/shoulder before going overhead.
  • No lockout/extension: elbow not locked, dumbbell not fully overhead, or hips/knees not fully extended at the top.
  • Not synchronized: one athlete finishes the rep before the other (rep only counts when both are locked out together).

Part A- 6:00 AMRAP

6 Synchro Alt. DB Squat Snatches (50/35) (35/25)
6 Synchro Alt. Devil Presses (50/35) (35/25)
6 Synchro Alt. DB Hang Clean & Jerks (50/35) (35/25)

Rest 1:00

Part B - Max Complex (shared time, one lift at a time)

3 Hang Squat Snatches + 2 Power Snatches + 1 Overhead Squat
3 Hang Squat Cleans + 2 Power Cleans + 1 Front Squat

Time rule: Partners share the same lifting window and must go one lift at a time (only one bar is being used / only one athlete lifting at a time). M/F pairs will have 2 bars, but only one athlete lifts at a time.

• Before Part B begins, teams must designate roles

• Partner 1 = Snatch Complex ONLY (eligible to score snatch complex only)

• Partner 2 = Clean Complex ONLY (eligible to score clean complex only)

Eligibility rule: Once Partner 1 starts their first snatch attempt, they are locked into snatch only and may not score the clean complex (and vice versa for Partner 2).

Movements

Clean Complex Flow

• 3 Hang Squat Cleans + 2 Power Cleans + 1 Front Squat
  • The complex begins with 3 hang squat cleans. Athletes must establish the hang before each rep.
  • After the third hang squat clean, the barbell must be lowered to the floor and make clear contact with the ground before initiating the power cleans.
  • Athletes will then complete 2 power cleans from the floor.
  • The complex finishes with 1 front squat to full depth.
  • Athletes must stand to full extension at the end of the final front squat with hips and knees fully extended and the bar under control in the front rack.
  • All 6 reps must be completed unbroken for the attempt to count.

Hang Squat Clean

• Movement Standards
  • The first rep of the complex begins by establishing the hang position — athletes must deadlift the barbell to full extension, then hinge at the hips to the desired hang position (bar above the knee).
  • From the hang, athletes will pull the barbell and receive it in a squat with the hip crease clearly below the top of the knee.
  • If needed, athletes may receive the barbell in a power position and then front squat to full depth (hip crease below knee).
  • Athletes must stand to full extension at the top of each rep with hips and knees fully extended and the bar under control in the front rack.
• No Reps
  •  Not establishing the hang position before initiating the pull.
  • Bar starts from below the knee without first establishing the hang.
  • Not reaching full squat depth — hip crease not below the top of the knee.
  • Not standing to full extension — hips and/or knees not fully extended at the top.

Power Clean

• Movement Standards
  • Power cleans follow the hang squat cleans, therefore, from the front rack the bar must make contact with the floor starting from the hang position.
  • Athletes must lift the barbell from the ground to the front rack position in one continuous movement.
  • The bar must be received in a power position (hip crease clearly above the top of the knee).
  • Athletes must stand to full extension at the top of each rep with hips and knees fully extended and the bar under control in the front rack
• No Reps
  • Not starting from the floor.
  • Not standing to full extension — hips and/or knees not fully extended at the top.

Front Squat

• Movement Standards
  • The barbell must start in the front rack position with elbows clearly in front of the bar.
  • Athletes must squat until the hip crease is clearly below the top of the knee.
  • The rep is credited when the athlete stands to full extension, with hips and knees fully extended and the bar under control in the front rack.
• No Reps
  • Not reaching full depth — hip crease not below the top of the knee.
  • Not standing to full extension — hips and/or knees not fully extended at the top.
  • Dropping the bar before demonstrating control at full extension.

​Part A- 6:00 AMRAP
6 Alt. DB Squat Snatches (50/35) (35/25)
6 Alt. Devil Presses (50/35) (35/25)
6 Alt. DB Hang Clean & Jerks (50/35) (35/25)
Rest 1:00
Part B - Max Complex
6 Clean and Jerks (Unbroken)

​Part A- 6:00 AMRAP
6 Synchro Alt. DB Squat Snatches (50/35) (35/25)
6 Synchro Alt. Devil Presses (50/35) (35/25)
6 Synchro Alt. DB Hang Clean & Jerks (50/35) (35/25)
Rest 1:00
Part B - Max Complex (shared time, one lift at a time)
3 Hang Squat Snatches + 2 Power Snatches + 1 Overhead Squat
3 Hang Squat Cleans + 2 Power Cleans + 1 Front Squat

Time rule: Partners share the same lifting window and must go one lift at a time (only one bar is being used / only one athlete lifting at a time). M/F pairs will have 2 bars, but only one athlete lifts at a time.4

• ​Before Part B begins, teams must designate roles
• Partner 1 = Snatch Complex ONLY (eligible to score snatch complex only)
• Partner 2 = Clean Complex ONLY (eligible to score clean complex only)

Eligibility rule: Once Partner 1 starts their first snatch attempt, they are locked into snatch only and may not score the clean complex (and vice versa for Partner 2).

Snatch Complex Flow

• 3 Hang Squat Snatches + 2 Power Snatches + 1 Overhead Squat
  • The complex must be completed in order and unbroken.
  • The first 3 reps are hang squat snatches. Athletes must establish the hang before each rep.
  • After the third hang squat snatch, the bar must be lowered and make clear contact with the floor before beginning the power snatches.
  • The next 2 reps are power snatches from the floor, received with the hip crease above the top of the knee.
  • The complex finishes with 1 overhead squat to full depth (hip crease below the top of the knee).
  • The attempt is complete when the athlete stands to full extension with hips and knees fully extended and the bar locked out overhead under control.

Hang Squat Snatches

• Movement Standards
  • The rep begins by establishing the hang position — the athlete must deadlift the bar to full extension, then hinge at the hips to the desired hang position (bar above the knee).
  • From the hang, the barbell is pulled overhead in one continuous motion.
  • The bar must be received in a squat below parallel, with the hip crease clearly below the top of the knee.
  • Athletes may power the bar overhead and then descend into a squat to reach full depth.
  • The rep is credited when the athlete stands to full extension with hips and knees fully extended and the barbell locked out overhead under control.
• No Reps
  • Not establishing the hang position before initiating the pull.
  • Not reaching full squat depth (hip crease not below the top of the knee).
  • Not achieving full lockout overhead — elbows not locked or bar not fully over the midline.
  • Not standing to full extension at the top before beginning the next rep.

Power Snatches

• Movement Standards
  • The rep begins from the floor.
  • The barbell must move from the ground to overhead in one continuous motion (no stopping at the shoulders).
  • The bar must be received in a power position, with the hip crease clearly above the top of the knee.
  • Athletes must stand to full extension with hips and knees fully extended and the barbell locked out overhead under control before beginning the next rep.
• No Reps
  • Not starting the rep from the floor.
  • Not achieving full lockout overhead — elbows not locked, or bar not controlled overhead.
  • Not standing to full extension before initiating the next rep.

Overhead Squats

• Movement Standards
  • The barbell must start locked out overhead with elbows fully extended and the bar under control.
  • Athletes must squat until the hip crease is clearly below the top of the knee.
  • The rep is credited when the athlete stands to full extension, with hips and knees fully extended and the barbell locked out overhead under control.