20 synchronized squat cleans, 135 lb.
20 synchronized squat cleans, 185 lb.
20 synchronized squat cleans, 225 lb.
Time cap: 7 minutes
Tiebreak: Time after every 20 reps
This workout begins with the athletes standing tall and the barbells resting on the floor. After the call of “3, 2, 1... go!” the athletes will begin their synchronized cleans, making sure to reach the bottom of the squat at the same time for each repetition to count. If the first set of 20 repetitions is completed, the team’s judge must record the time elapsed on the clock. Athletes will then add weight to their barbells (assistance is permitted) for the second round. The second round of cleans will be performed in the same fashion as the first. If the second set of 20 repetitions is completed, the team’s judge must again record the time elapsed on the clock. Athletes will again adjust their barbells to the appropriate loading and proceed to the third round of cleans. The workout is over if all 60 reps are completed before the time cap. The team’s score will be the total time it takes to complete all 60 reps. If the team does not complete all 60 reps when the time cap hits, the score will be recorded as the number of reps completed before the time cap.
- Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division
For each workout, be sure the athletes have adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 29 kg (65 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 84 kg (185 lb.) and 102 kg (225 lb.).
If all 60 reps are completed before the time cap, there is no tiebreak for this workout. If all 60 reps are NOT completed within the 7-minute time cap, the team’s score will be the total number of reps completed, and ties will be broken by the time of completion of the last full set of cleans. At the end of the first and second sets of cleans, time should be marked and recorded for score submission. In the case where two teams have completed the same number of reps, the team with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
Video Submission Standards
Teams opting to have their score validated by video submission are still required to use an on-site judge. Prior to starting, film the barbells to be used so the plates can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. The team’s judge and a clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
1 of 3The barbell begins on the ground. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete can begin the next repetition.2 of 3In the clean the barbell must be taken from the ground to the bottom of a squat, hip crease below the knee. Athletes must be synchronized, with both athletes in the bottom of the squat at the same time. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion without pausing or rising before achieving the required depth. A power clean followed by a front squat will not be allowed. In the scaled division, athletes are not required to catch the bar below parallel and will be permitted to power clean, pause or stand, and then proceed to the bottom of the front squat.3 of 3The 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.