RELEASE 2
Test 5 - Mixed Modal

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Test 5 - Mixed Modal
 

TEST 5 - Mixed Modal


RX / MASTERS

For time - 20 min cap
 

15 power snatch 35/50kg

 into
21, 15, 9 

box jump 

toes to bar
into
15 clean and jerk 35/50kg


INTERMEDIATE
For time - 20 min cap
15 power snatch 30/40kg

into

21, 15, 9 

box jump 

toes to bar

into

15 clean and jerk
(same bar 30/40kg)


SCALED
For time - 20 min cap
15 power snatch 15/25kg
Into
21, 15, 9 

Box steps ups
Knee raises
into
15 clean and jerk 15/25kg

SCORE
For time

If an athlete does not complete the workout, the score is CAP plus reps completed

FLOW
Clock is set to a 20 minute timer

Once the timer begins, the athlete will perform 15 snatches

Once all 15 snatches are complete, the athlete will move into 21 box jumps, then 21 toes to bar, 15 box jumps, 15 toes to bar, 9 box jumps then 9 toes to bar

Athletes then begin their 15 clean and jerks using the same bar and weight.


Movement Standards:
 

POWER SNATCH

The Barbell must go directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips.

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

A clean and jerk is not permitted.


BOX JUMP

This is a two-foot jump onto the box.

The hips and knees must open fully while in control on top of the box.

The athlete may jump down or step down.
INTERMEDIATE may step up and down 


 

TOES TO BAR

The athlete must go from a full hang to having the toes touch the pull-up bar.

Both feet must touch the bar together, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar, not out front.

 

CLEAN AND JERK

In this movement, the barbell goes from the ground to the front rack position then to the overhead position.

Movement is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders.

This may be a full or power clean. 

 


KNEE RAISES

Arms must go from a full hang to having the knees lifted higher than the line of the hip.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical line of the bar, not out front.