Test 3 - Strength
TEST 3 - Strength
7 min cap
Find 1RM of Complex:
5 Hang Cleans
3 Front Squats
Max weight lifted in heaviest complex
Bar must start from the hang.
Any repetitions starting from the ground must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang power clean.
Bar cannot pass below the top of knee for it to be classed as a hang clean.
The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar in either a squat or power
Each rep finishes with bar racked on shoulders and elbows clearly in front of the bar with the hips and knees fully extended.
Cleaning the barbell from the ground in one continuous motion is not permitted.
The front squat starts at the top position and finishes at the top position.
The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
The hip crease must be below the top of the knee at the bottom of the squat.
JERK (Push or Split)
Begin with a barbell in the front rack position.
Athletes body dips downwards slightly by flexing the hip, knee and ankle joints with torso as upright as possible.
Athlete jumps upward out of the dip position by extending the hips, knees and ankles and ‘aggressively’ presses the barbell upwards.
Upon completion of full extension and while the weight is moving upwards, athlete pushes under the bar to receive it in a partial squat or split.
The feet move from a under the hips to a shoulder-width position.
Elbows should be fully extended upon receiving the bar.
Complete the jerk by standing up tall with barbell supported overhead and returning the feet to hip position.
Athlete must show complete control of the bar at the top before lowering it.
Athletes can use preloaded bars
Athletes are not permitted to have assistance loading or unloading bars
Athlete can re-attempt a missed lift if the barbell has not been dropped
April 28th at 10am AEST
Athletes who expect to qualify for the Finals are required to record and submit videos into Competition corner