Rules: Athletes will have 8 minutes to complete the workout. They will be assessed a one second penalty for each rep not completed within the time cap. (1 deadlift + 1 hang clean = 1 rep)
Complex: The complex must be performed as two distinct movements. The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean. The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep.
Rules: Athletes will get 7 minutes to complete the workout. They will receive a one second penalty for each rep not completed within the time cap.
Bar Muscle Up: The athlete must start with their arms fully extended at the bottom of the movement and then finish with the arms locked out at the top of the movement.
Snatch: The bar must touch the floor each time and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. THE ATHLETE MUST PASS THROUGH A FULL SQUAT. Press-outs are allowed, but cannot be turned into a clean and jerk/press. The bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot completely stop or descend after the bar has passed the hips. Deadlift into hang snatch is not allowed.