TC INDIVIDUALS 20.1
On a 16:00 running clock
Part A (0:00 to 8:00): Complete as many reps as possible in 8:00 of:
Lateral burpee over bar
Begin at 4 reps of each and increase by 2 reps after completion of each round.
Men use 95 lbs.
Women use 65 lbs.
Athletes 13-15 yo, and 55+ use 65/45 lb.
Men use 65 lbs., step over allowed
Women use 45 lbs., step over allowed
Athletes 13-15 yo, and 55+ use 45/35 lb.
Part B (8:00 to 16:00):
8:00 mins to establish:
3RM Hang Clean
This workout begins with the athlete standing at their bar. After the call of “3, 2, 1 ... go,” the athlete will have 8 minutes to begin working on the ascending ladder of thrusters and burpees over the bar. Part A of the workout is complete once the 8:00 time cap has been reached and the athlete will transition immediately into Part B. In Part B, the athlete will have from 8:00 to 16:00 to find a 3-rep hang clean. The highest successful lift counts toward the score.
This workout will have two scores, Part A and Part B.
Barbell, collars, and weights loaded to the appropriate level for your division
*The official weight is in pounds.
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
Thruster - The bar must be taken from the ground each time and power or squat cleaned into a full squat where the crease of the hip passes below the top of the knee, and then “thrusted” overhead with arms extended and bar, shoulder, hip, and heels all in vertical alignment.
Lateral burpee over bar - The athlete begins from a standing position and then lowers and touches the chest to the ground (body in parallel with the bar) before getting back up and making a two foot jump over the bar. All Rx athletes will use full size “Olympic” bumper plates unless in the 13-15 or 55+ age groups, where they, along with scaled athletes, will have the option of using iron 10 lb. or 5 lb. weights, or empty bar, which make the bar lower. Only scaled athletes can choose to step over the bar if they would like.
Hang clean - This begins with the athlete first deadlifting the bar to the hang position. Then the athlete will clean it to the shoulders from the hang position. A squat or power clean may be used. All three reps should be done without the bar touching the ground or the athlete’s hands removing from the bar.