East Coast Championship Individual Workout #1

Max Clean/Overhead Complex

SuperFit Games East Coast Championship Individual WOD #1 Description from SuperFit Games on Vimeo.

7 Minute Time Cap

  • 1 Clean from floor
  • 2 Hang cleans
  • 1 Shoulder to overhead.

Rules: Individuals will have 7 minutes to establish a max weight lifted for the complex. All cleans must pass through a full squat. If the bar is dropped at any point during a the complex, it must be started from the beginning. If any portion of the complex is “no repped” but not dropped to the ground, only that portion must be repeated.

Squat Clean: The barbell must be pulled from the floor and pass through a full squat (hip crease below the knee). Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows in front of the bar.

Hang Squat Clean: The barbell must be pulled from between the knees and hips and pass through a full squat (hip crease below the knee). Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows in front of the bar.

STOH: The bar must go from the shoulder to an overhead position with the bar over the body. A press, push press, push jerk, or split jerk is acceptable.

Scoring: Total weight.