1 minute ME Front Squat (135/95)
9 remaining minutes to establish a 3RM Hang Clean
Front Squat: The bar will begin on the floor. Athletes must clean the weight from the floor into the front rack position. A squat clean does count as a rep of front squats. Athletes must show hip crease passing below parallel at the bottom and full hip and knee extension at the top. *Scaling is permitted for the front squat. Athletes choosing to scale will perform the front squats at 95/65 and will be ranked lower than any athlete choosing to perform the front squats as prescribed, and complete 1 rep.
Hang Clean: Lifting straps may NOT be used. The athlete will perform 3 hang cleans in a row. The first repetition, taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each rep will start from the hang. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required. The barbell may not pass below the knee at anytime during the 3RM attempt. Athletes may take as long as they need to re-grip between reps in the hang or rack position.
Scoring: Two scores will be recorded for this WOD; one for the number of completed front squat reps and one for the heaviest successful 3RM hang clean. Each athlete’s front squat reps will be ranked against all other athletes in the division. Each athlete’s 3RM hang clean will be ranked against all other athletes in the division. These two rankings will then be added together and ranked to give the athlete his/her final ranking for this WOD. This final ranking will count as one quarter of the overall scoring for the event.