WORKOUT 3 – DAY 1
"CYBORG"

FFF / MMM

Athletes will be walking around like robots after this 2 part leg destroyer that sees some heavy lifting followed by some old fashioned grit.

MAX OF THE COMPLEX 1 CLEAN + 3 FRONT SQUATS AND MAX REPS IN 6 MINS

Part A

In 4 mins build to a max of the complex:

1 Clean + 3 Front squats


Part B

Max reps in 6 mins of:

Hang squat cleans 60 / 40 kg

* 2 mins per athlete

WORKOUT FLOW

The female athletes will go first and have 4 minutes to build to a max of the complex.  The barbell may start pre-loaded to the first weight. They may lift in any order and have as many attempts as they wish in the allotted time.  All three athletes may help load and unload the bar but only the working athlete is allowed on the platform once a lift begins.  At the completion of the 4 minutes there is a 1 minute transition where the females must reconfigure the weights and may also pre-load the male bar to the first lifting weight.  The males may not help at this point and only once their 4 minutes begins can they enter the platform area.  At the completion of the 4 minutes for the males there will be another 1 minute transition where the males will set the female bar to 40kg and their own bar to 60kg.  Part B will then begin where teams, in relay style, have 2 minutes each to complete as many reps of a Hang squat clean as possible.  A male and female pair will work at the same time for each 2 minute period before changing out.  The clock will run continuously for 6 minutes with a call of rotate after each 2 minute block.

PLEASE NOTE:

Females to go first.


Bar may begin pre-loaded to the first weight.


Athletes may lift in any order and have as many attempts as they wish.


A squat clean will not count as the first rep of a front squat.


1 minute transition following the females 4 minutes where the females must reconfigure the setup and may also set the male bar.  Males cannot help during this period.


1 minute transition to follow the males 4 minutes where the males must reconfigure set up and set female bar to 40kg and male bar to 60kg.


For Part B there is a 6 minute clock where teams will have one female and one male working on the platform independently and accumulating as many reps as possible in a 2 minute period.  There will be a call of rotate at the end of each 2 minute block.

SCORE

Part A: Heaviest lift recorded for each athlete.

Part B: Number of reps completed.

MOVEMENT STANDARDS

Clean

The barbell begins on the ground.  Any style of clean may be used including a squat clean, a power clean and a split clean provided at the end of the movement the athlete reaches full extension of the knees and hips and the elbows are in front of the bar.  If a squat clean is used it will not count as the first rep in the front squat.


Hang squat clean

The barbell will begin on the ground and must be lifted to the hips so that the knees and hips are at full extension before the first rep can begin.  Each rep must then begin with the arms at full extension and the bar no lower than the top of the knee.  The athlete may then clean the bar to the front rack position passing through a full squat in the process.  The athlete must then stand to full extension with the knees and hips locked out and the elbows in front of the bar.