Spring Lift

Athletes will be standing behind their empty barbell. At 3,2,1 go athletes will have 3:00 to load their bar to their opening lift and make their attempt. Before commencing the lift, athlete must confirm the weight on the bar with their judge. 

Back Squat

For the Back squat attmept, athletes will be attmepting the heaviest one rep squat.

Barbell must have collars/ clips on the outside of the last plate. 

Athlete will unrack the bar and start their lift at full extension. Once athletes start to descend into their squat their lift has commenced and no re-rack or adjustments can occur without the loss of that lift attempt. Once the initial rep has commenced the barbell weight can no longer decrease. The barbell weight can only go up. There will only be one attempt within each 3:00 minute window. 

In order for the lift to count, in one motion the athletes must descend into their squat with visible hip crease coming below the knee line. The rep will be credited when the athlete has found their way into full extension of the hips and knees. Control must be shown with all lifts in order for them to count. 

The athlete can use the remainder of this window to rest or increase the load for the next attempt. The second attempt will occur after the first 2:30 window has ended. This same process will occur for the third and final attempt. 

The athlete does not have to make a successful lift in order to increase their barbell weight. 

Barbell must be reracked and not dropped to the floor. 

Athletes will be standing behind their empty barbell. At 3,2,1 go athletes will have 3:00 to load their bar to their opening lift and make their attempt. Before commencing the lift, athlete must confirm the weight on the bar with their judge. 

Atheltes will be attempting a one rep Snatch. Once the lift has been completed, the athlete can then attempt as many unbroken overhead squats as possible. For every completed overhead squat, there will be an additional 2 lbs of weight added on to the barbell total. 

Athtles are not required to hit any overhead squats. 

Any form of Snatch is acceptable. 

Snatch
The barbell begins on the ground and must be lifted overhead in one smooth motion. A clean and jerk, where the bar is lifted to the shoulders and then overhead is a no rep. Touch-and-go is permitted. No bouncing.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. 

Overhead Squats
The hip crease must descend below the top of the knee at the bottom of the rep. At the top, the body must come to full lockout with the barbell overhead with the hips, knees and arms fully extended.The bar must be directly over the middle of the body. 

Athletes will be standing behind their empty barbell. At 3,2,1 go athletes will have 3:00 to load their bar to their opening lift and make their attempt. Before commencing the lift, athlete must confirm the weight on the bar with their judge. 

In their 3:00 window atheltes will be attemping a heavy unbroken complex of 

1 Clean

2 Front Squat 

1 Jerk

The complex must be completed in the order listed above  and without dropping the barbell between reps. 

Clean
Your Clean will start from the ground, passing through the middle, and finishing with the athlete standing with the barbell on the shoulders. No bouncing in the squat;at the bottom of the movement the hip crease must be below the top of the knee. At the top, the bar must be racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. A power clean, squat clean or muscle clean is allowed.The athlete must move the barbell up to their shoulders in the front rack position, with hip crease below parallel, in one smooth motion. 

Jerk
Each rep begins with the bar on the front rack / shoulders with the feet flat on the floor. Athlete will be credited with the rep when the weight fully locked out overhead centered over the middle of the body. A push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the barbell finishes directly over the body with the feet in line, both clearly touching the correct white number. The athlete must show control over each rep of the complex. 

Front Squats

The clean must be completed before the athtles resets for the nest rep. Barbell must occur directly after 3,2,1 GI.  on thThe crease of the athlete's hip must clearly pass below the top of the athlete's knees in the bottom position. The rep is credited when both barbells are locked out overhead at the same time with the hips, knees, and arms fully extended, and the bar is directly over the middle of the body.

Clean
The athlete starts the clean with the barbell on the ground. The athlete must move the barbell up to their shoulder, with hip crease below parallel, in one smooth motion. Hang cleans will not be permitted. The rep is credited when the athlete's hips and knees reach full extension, and the bar is supported in the front rack position. Each Squat clean must come to the floor between reps, elbows must come through the barbell into the front rack position and hips have to fully open at the top of the movement with barbell remaining on the front rack for the rep to be credited. 

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Workout 4: 3 Rep Deadlift

Athletes will be standing behind their empty barbell. At 3,2,1 go athletes will have 3:00 to load their bar to their opening lift and make their attempt. Before commencing the lift, athlete must confirm the weight on the bar with their judge. 

Deadlift:

For the Deadlift attmept, athletes will be attmepting the heaviest three rep deadlift.

Once athletes lift the bar and it breaks the ground the lift has commenced and any break in the complex counts as a missed lift. Any changing of weights after lifitng or a "no rep" will equal in a missed lift and their attempt will be lost. Once the initial rep has commenced the barbell weight can no longer decrease and the athelte must complete or attempt to complete all 3 reps. The barbell weight can only go up. There will only be one attempt within each 3:00 minute window. 

The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. Single reps are not allowed and barbell must remain in hand for all 3 reps. 

You may not drop the bar from the top not will you bounce the bar off the ground.  Rep is counted at the top of the movement when hips and knees are fully extended and the head and shoulders are behind the bar.