8 Rounds: (alternate each round)
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 S2OH
*Every time an athlete drop the bar BEFORE completing a round, team will complete 5 sychronized burpees over the bar. Pick up where you left off.
Start every rep of the deadlift with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.
After the barbell is lifted off the floor, the athlete must pause with the barbell at the top of the deadlift position. From there, the athlete may perform a hang muscle clean, hang power clean, hang squat clean or hang split clean, so long as the barbell comes up and makes contact with the shoulder before being lifted overhead. The rep is credited when the hips and knees reach full extension, the barbell is resting in the front rack position, and the elbows are in front of the vertical plane of the barbell.
Shoulder 2 Overhead
Start every rep with the barbell resting in the front rack position, hips and knees at full extension. From there, the athlete may Strict Press, Push Press, Push Jerk, or Split Jerk overhead. The rep is credited when the arms, knees, and hips are at full extension and the barbell is in a supported overhead position.