Team SuperFit Commonwealth Games Workout 1

Clean Ladder


MALE RX:  155-185-205-225-245-265

FEMALE RX: 105-125-145-155-165-175

MALE NOVICE/MASTERS: 115-135-155-185-205-225

FEMALE NOVICE/MASTERS: 85-95-105-115-125-135


Rules:  Athletes will have 1 minute to complete 4 squat cleans at each weight.   The weight will increase each minute.  Athletes will be responsible for changing their weight.  Score will be total reps.  To break ties, time will be taken after the completion of 4 cleans at each round.

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.  A deadlift into a hang squat clean will be acceptable.  A power clean into a front squat will also be acceptable.