26.3 - Paradise Under the Lights


This workout consists of a five minute EMOM of squat cleans followed by 3 minutes of max deadlifts.


ALL DIVISIONS

  • 5 minute EMOM

    • Within each minute all 3 athletes perform 1 squat clean

  • Followed by 3 minutes of max deadlifts

GENERAL NOTES

  • At the start of each minute, all 3 athletes perform 1 squat clean each.

  • Once all 3 squat cleans are completed, the team rests for the remainder of that minute.

  • This repeats for 5 total minutes (15 total squat cleans per team).

  • At 5:00, athletes may immediately begin deadlifts using the same barbell.

  • This will be a two score event. 

    • Score 1: Total combined weight of all successful squat cleans (15 possible lifts).

    • Score 2: Total combined weight of all successful deadlift reps.

  • This workout is scheduled for Saturday.


SQUAT CLEAN STANDARDS

  • Each rep begins with the barbell on the ground.

  • The barbell must be lifted to the front rack position, passing through a squat where the hip crease clearly passes below the top of the knee.

  • The rep is complete when the athlete reaches full hip and knee extension with the barbell under control in the front rack position.

  • Athletes may lift in any order during each minute, but each athlete must complete only one successful squat clean within that minute.

  • Weight may be changed between lifts within the minute. 

  • Clips must be on the bar or the lift will be a no rep.


DEADLIFT STANDARDS

  • Each rep begins with the barbell on the ground.

  • The rep is complete when the athlete reaches full hip and knee extension with the shoulders clearly behind the bar.

  • Sumo deadlifts are not permitted. Hands must remain outside the knees during the lift.

  • The weight of the deadlift must be decided prior to the first deadlift attempt. No weight may be added or removed from the bar after the first deadlift attempt. 

  • Athletes may rotate at any time between reps.

  • Clips must be on the bar or the lift will be a no rep.