2024 HGOC Event #1

1.1

Every 90 seconds x 6 rounds:

20 Double Unders

1 Snatch*

*Build to a 1 RM

 

– Rest 2 minutes –

 

1.2

Every 90 seconds x 6 rounds:

20 Double Unders

1 Back Squat*

*Build to a 1 RM

 

– Rest 2 minutes –

 

1.3

AMRAP 9 minutes:

9 Power Cleans (115/85#) (95/65#)

9 Front Squats

9 Shoulder to Overhead 


Rx

Double Unders

Power Cleans, 115/85#

Front Squats, 115/85#

Shoulder to Overhead, 115/85#

 

Scaled

Single Unders

Power Cleans, 95/65#

Front Squats, 95/65#

Shoulder to Overhead, 95/65#


Workout Flow

 

This workout consists of three parts that will have three separate scores. All three parts must be completed in sequential order to submit a score for each part. All three parts of this workout must be either completed in the Rx version or the Scaled version. You cannot do 2 parts as Rx and 1 part as scaled, or any combination of mixing workout variations. 

 

Part 1.1

This portion of the workout begins with the barbell on the ground, loaded to the athletes opening snatch weight, and jump rope in hand. At the call of “3, 2, 1, go!” athletes will execute 20 double unders and then proceed to the barbell for their one snatch attempt. After the lift, athletes will adjust their barbell weight for their next attempt. Athletes will complete 20 double unders and one snatch every 90 seconds for 6 total rounds, attempting to build to a one rep max on the snatch. 

 

Score for 1.1 is the heaviest successful snatch.

 

After 6 rounds, athletes will observe a mandatory 2-minute rest period. During this time athletes will load their barbell into a squat rack to prepare for part 1.2. 

 

Athletes may use the rest period to take warm up repetitions of the back squat. These reps are not scored repetitions and may not be submitted.

 

Part 1.2

This portion of the workout begins with the barbell loaded in the squat rack to the athletes opening back squat weight, and jump rope in hand. At the call of “3, 2, 1, go!” athletes will execute 20 double unders and then proceed to the barbell for their one back squat attempt. After the lift, athletes will adjust their barbell weight for their next attempt. Athletes will complete 20 double unders and one back squat every 90 seconds for 6 total rounds, attempting to build to a one rep max on the back squat. 

 

Score for 1.2 is the heaviest successful back squat.

 

After 6 rounds, athletes will observe a mandatory 2-minute rest period. During this time athletes will load their barbells to the appropriate working weight for part 1.3.

 

Part 1.3

This portion of the workout begins with the barbells loaded to the appropriate weight and athletes standing tall behind their barbell. At the call of “3, 2, 1, go!” athletes will complete 9 power cleans, then 9 front squats, then 9 shoulder to overhead. Athletes will continue in this same order for 9 minutes. The squat rack may not be used at any point during this portion of the workout.

 

Score for 1.3 is total repetitions accumulated in 9-minutes.


Workout Notes

  • All three parts of this workout must be either completed in the Rx version or the Scaled version. You cannot do 2 parts as Rx and 1 part as scaled, or any combination of mixing workout variations. 
  • The minimum work requirement to attempt a barbell lift for part 1.1 and 1.2 is 20 double unders or single unders, depending on your variation selection. If 20 reps are not completed, no lift of the barbell may be attempted.
  • Athletes are only allowed one attempt of a lift per interval. 
    • For the snatch, if the plates have left the ground that is considered an attempt.
    • For the back squat, if the knees have begun to bend and the hips have started descending, that is considered an attempt.
  • Barbells must always be evenly loaded and have properly secured collars for any barbell lift to count for part 1.1, 1.2, and 1.3.
  • A squat rack may not be used at any time during part 1.3.

Scoring

  • Score for 1.1 is the heaviest successful snatch.
  • Score for 1.2 is the heaviest successful back squat.
  • Score for 1.3 is total repetitions accumulated in 9-minutes.

Clock Set Up

Running Clock:

Snatch Attempt 1: 0:00-1:30

Snatch Attempt 2: 1:30-3:00

Snatch Attempt 3: 3:00-4:30

Snatch Attempt 4: 4:30-6:00

Snatch Attempt 5: 6:00-7:30

Snatch Attempt 6: 7:30-9:00

-REST-  9:00-11:00

Back Squat Attempt 1: 11:00-12:30

Back Squat Attempt 2: 12:30-14:00

Back Squat Attempt 3: 14:00-15:30

Back Squat Attempt 4: 15:30-17:00

Back Squat Attempt 5: 17:00-18:30

Back Squat Attempt 6: 18:30-20:00

-REST-  20:00-22:00

AMRAP 9: 22:00-31:00

 

Interval Clock:

Three (3) total intervals/rounds; 9 minutes each; 2 minute rest inbetween

 

Interval/Round 1: Double Under + Snatch

Snatch Attempt 1: 0:00-1:30

Snatch Attempt 2: 1:30-3:00

Snatch Attempt 3: 3:00-4:30

Snatch Attempt 4: 4:30-6:00

Snatch Attempt 5: 6:00-7:30

Snatch Attempt 6: 7:30-9:00

 

REST Interval  2 minutes

 

Interval/Round 2: Double Under + Back Squat

Back Squat Attempt 1: 0:00-1:30

Back Squat Attempt 2: 1:30-3:00

Back Squat Attempt 3: 3:00-4:30

Back Squat Attempt 4: 4:30-6:00

Back Squat Attempt 5: 6:00-7:30

Back Squat Attempt 6: 7:30-9:00

 

REST Interval  2 minutes

 

Interval/Round 2: AMRAP 9 Minutes