Sponsored By: Omnivore Alaska
Sponsored By: Omnivore Alaska –
Sponsored By: Omnivore Alaska
“GOAT Complex” For Max Load
Shoulder to Overhead
The complex will be the same for all divisions.
Teams will have 10mins to build to a max load of an unbroken “Goat Complex”.
Final score will be total successful load between both teammates.
Each team will have an 8 x 8 area to lift. Each station will have one 35# Barbell and sets of 45#s, 35#s, 25#s, 15#s, 10#s, 5#s, & 2.5#s.
Any plates not in use, must be outside of lifting area.
Both athletes may work together to change plates.
Clips MUST be used.
Each person may take as many attempts as possible or necessary within the allotted 10min time frame.
As long as the lift starts before the 10min time cap it will be a good rep if completed properly.
If an athlete fails any part of the complex, the rep is no good and must start over.
The athlete that is not lifting must stay outside of the lifting area.
Athletes may not drop the barbell from overhead unless there is at least 25# plates on either side.
1st Hang Clean: The barbell will start on the floor. The athlete must stand up with the athlete’s hips and knees at full extension, and the athlete’s head and shoulders in line vertically over the hips before bringing the bar down into the hang position. The arms must remain straight in the hang position. The athlete may may power clean or squat clean. The rep is credited when the athlete’s hips and knees reach full extension and the barbell is resting on the shoulders before moving on to the Front Squat.
Front Squat: The rep begins from the top, with knees and hips extended and barbell on the shoulders. Barbell must stay in front rack position, with elbows clearly in front of the bar. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended before going on to the next Hang Clean.
2nd Hang Clean: This clean will not start from the floor but begins after the athlete has completed the front squat. The athlete will lower the bar down below the hips but must maintain the bar above the knees with straight arms in the hang position. The athlete may complete a power clean or squat clean. The rep is credited when the athlete’s hips and knees reach full extension and the barbell is resting on the shoulders before moving on to the Shoulder to Overhead.
Shoulder to Overhead: The shoulder to overhead begins with the barbell in the front rack position after completing the finish position from the hang clean. The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended with the bar over or slightly behind the center of the body, with feet in line. A strict press, push press, push jerk, split jerk or even a thruster are all permitted as long as the required finish position is achieved. (PLEASE NOTE: You may not combine the second clean and the S2OH to perform a “Cluster”.) The athlete must wait for the judge to credit the movement by saying “good” before they bring the bar down.