Barbell Beatdown – Max C&J Complex

Full Workout Description
The clock will be set for 8 minutes. At the call of 3-2-1-GO, Partners will complete 40 partner burpees. Once completed, partners will work together to each find a Max for the barbell complex that consists of a Squat Clean, Front Squat, and Jerk. A good rep will be indicated by the Judge if the athlete successfully performs the movement standards for each movement, in succession, without putting down the bar. Athletes can change their weights at any time, up or down, while attempting to find their max lift of the complex. Before the 8 minutes expires, partners must complete another 40 partner burpees. A 1 pound penalty will be assessed for each burpee that is not completed within the 8 minute time frame.

Weights
Each station will be set up with any empty barbell and a stack of bumper plates. Athletes must load their bar after their first set of partner burpees.

Movement Standards
Partner Burpee – Movement Standards and Requirements to be announced during athlete’s meeting on Sunday!

Squat Clean – The Barbell begins from the floor to a position racked on the athlete’s chest/shoulders while passing through a full squat (hip crease below the knee) and then standing to full extension of the hips and knees. A muscle or power clean into a front squat will meet the requirements of the Squat Clean.

Front Squat – The Barbell begins racked on the chest/shoulders and then the athlete moves through a full squat (hip crease below the knee) and up to standing with full extension of the hips and knees.

Jerk – The Barbell begins racked on the chest/shoulders and finishes in a overhead locked out position with full extension of the knees, hips, and arms with the arms in line with the ears and feet parallel and directly under the body. Any style of overhead press or jerk will be permitted.

Squat Clean + Front Squat + Jerk Complex – The complex begins by successfully performing a Squat Clean, then immediately performing a successful Front Squat and then immediately performing a successful Jerk.