Squat: Rules of Performance.

1. The lifter shall face the front of the platform. The bar shall be held horizontally across the shoulders, hands and fingers gripping the bar. The hands may be positioned anywhere on the bar inside and or in contact with the inner collars.
2. After removing the bar from the racks, (the lifter may be aided in removal of the bar from the racks by the spotter / loaders) the lifter must move backwards to establish the starting position. When the lifter is motionless, erect (slight deviation is allowable) with knees locked the Chief Referee will give the signal to begin the lift. The signal shall consist of a downward movement of the arm and the audible command “Squat”.
3. Upon receiving the Chief Referee’s signal the lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees. Only one decent attempt is allowed. The attempt is deemed to have commenced when the lifters knees have unlocked.
4. The lifter must recover at will to an upright position with the knees locked. Double bouncing at the bottom of the squat attempt or any downward movement is not permitted. When the lifter is motionless (in the apparent final position) the Chief Referee will give the signal to rack the bar.
5. The signal to rack the bar will consist of a backward motion of the arm and the audible command “Rack”. The lifter must then return the bar to the racks. Foot movement after the rack signal will not be cause for failure. For reasons of safety the lifter may request the aid of the spotter/loaders in returning the bar to, and replacing it in the racks. The lifter must stay with the bar during this process.

Causes for Disqualification of a Squat

1. Failure to observe the Chief Referee’s signals at the commencement or completion of a lift.
2. Double bouncing at the bottom of the lift, or any downward movement during the ascent.
3. Failure to assume an upright position with the knees locked at the commencement or completion of the lift.
4. Stepping backward or forward or moving the feet laterally. Rocking the feet between the ball and heel is permitted.
5. Failure to bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees.
6. Contact with the bar or the lifter by the spotter/loaders between the Chief Referee’s signals in order to make the lift easier.
7. Contact of the elbows or upper arms with the legs. Slight contact is permitted if there is no supporting that might aid the lifter.
8. Any dropping or dumping of the bar after completion of the lift.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Lift

Levels 3/4
(approximately 35-40 minutes)
Clean Progression, then:

6 Minutes E2MOM:
3 x 3
Clean Pull
15% heavier than your 1RM Clean
Pause up on your toes at triple extension for a full 2 second count. If you can’t maintain your balance, fix your technique.

10 Minutes E2MOM:
5 x 2
Clean (receive the bar in a full below parallel front squat)
Start at 70% and increase weight each set. Try to get 5-10# heavier than last week.

20 Minutes:
3/2/1/1/1
Back Squat
75/85/90/95/100% of your Back Squat 1RM

Level 2
(approximately 35 minutes)
Clean Progression, then:

6 Minutes E2MOM:
3 x 3
Clean Pull as above.

10 Minutes E2MOM:
5 x 2
Knee Hang Clean (TRY to receive the bar in a full front squat, if you can’t then hang power clean and ride it down below parallel)
Start at 70% and increase weight each set. Aim to finish 5-10# heavier than last week, as long as form stays solid.

20 minutes:
Back Squat as above.

Levels 0/1
(30 Minutes)

6x
5 Double Kettlebell Clean and Squat
10 Ring Rows
5 Box Jumps
10 Box Dips
30/30 Side Plank
Rest

Conditioning
Levels 0/1 will most likely be ready to start conditioning before the upper levels are finished lifting.
The clock will be running after they begin so Levels 2-4 may start the workout individually as soon as they finish the lifts.

Levels 3/4
10 Minutes EMOM
1. 15 Wall Balls
2. 15 Box Jumps

Level 2
10 Minutes EMOM
1. 15 Wall Balls
2. 15 Box Jumps

Levels 0/1
10 Minutes EMOM
15 Swings