WORKOUT 1

Event #1

Clean and Jerk Ladder

Sponsored by: Big League Performance and Rehabilitation

WOD Release Video: https://www.youtube.com/watch?v=__wxUWRROFo&t

RX

165/115

185/125

205/135

225/150

245/160

265/175

285/185

305/200

Scaled

135/95

155/105

165/115

175/120

185/125

195/130

205/140

215/145

 

Masters

135/95

155/110

175/120

195/130

205/140

225/150

245/160

265/170

*Every 90 seconds, each athlete must perform one clean and jerk. Any type of clean and jerk is acceptable (power, full squat, push jerk, split jerk, etc.) as long as the athlete lifts the bar from the ground to overhead in two district movements. If an athlete completes the repetition, he or she will proceed to the next weight of the ladder once the 90 seconds has elapsed. If an athlete misses a repetition, his or her score will be the heaviest weight completed. If one athlete misses a lift, his or her partner may still proceed up the ladder upon completing a repetition. The final score is the total amount of weight lifted by each athlete.

 

**Tiebreaker: If an athlete misses a repetition, he or she has the option to perform deadlifts until the 90-second window has elapsed. If an athlete completes all of the clean and jerks in the ladder, he or she will have the remaining time to complete as many deadlifts as possible. Each deadlift will add 0.1 pounds to the heaviest weight completed.


MOVEMENT STANDARDS


Clean and Jerk

  • The clean and jerk is a ground-to-overhead in any way, but it must include two distinct movements; snatches are not allowed. A muscle clean, power clean, squat clean, or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk, or split jerk may be used to get the weight overhead. The barbell begins on the ground

  • The barbell must come to full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the middle of the body.

Deadlift

  • This is a traditional deadlift with hands outside the knees. Sumo deadlifts are not allowed.

  • Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders and behind the bar. The arms must be straight throughout. No bouncing.