MHQ 19.1 – Part A 


SCORE CARD –> MHQ-19.1

This is a 2 part workout!

20min CAP
(Set your clock to run upwards from 0:00 -> 20:00)


Part A
(for time)

25 power clean

10 wall ball

20 power clean

20 wall ball

15 power clean

30 wall ball

10 power clean

40 wall ball

5 power clean

50 wall ball

30-49

RX:
Barbell – 30kg ladies/40kg men
Wallball – 6kg ladies to 9ft/9kg men to 10ft

OPEN:
Barbell – 20kg ladies/30kg men
Wallball – 6kg ladies to 9ft/9kg men to 10ft

50+

RX:
Barbell – 20kg ladies/30kg men
Wallball – 6kg ladies to 9ft/9kg men to 10ft

OPEN:
Barbell – 20kg ladies/30kg men
Wallball – 3kg ladies to 9ft/6kg men to 10ft

60+

RX:
Barbell – 20kg ladies/30kg men
Wallball – 3kg ladies to 9ft/6kg men to 10ft

OPEN:
Barbell – 15kg ladies/20kg men
Wallball – 3kg ladies to 9ft/3kg men to 9ft

TIME REMAINING…..

Part B (For weight)

Max weight

HANG CLEAN OF CHOICE (power/squat)

SCORE:

Your score for Part A is for time. This is the time taken to finish the last 50 wall balls.

CAP – If you DID NOT complete Part A in under the 20 minute cap,  your score is CAP plus reps COMPLETED.
*In this case, your Part B score would be 0

Part B is scored under ‘EVENT 1 – Part B’

Part B is for weight.

Only 1 heaviest lift counts

1 bar – No help loading weights

        POWER CLEAN

  • The barbell begins on the ground.
  • The barbell must come up to the shoulders with the athlete receiving the bar above a parallel squat position.
  • Athletes must stand up to full extension for the rep to count.

        WALL BALL

  • The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
  • The centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, it is a no rep.
  • If the athlete fails to squat below parallel, it is also a no rep.HANG CLEAN (Power or Squat)
  • Bar must start from the hang.
  • Start from the ground, athlete must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar)
  • The bar cannot pass below the top of the knee for it to be classed as a hang clean.
  • Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
  • Cleaning the barbell from the ground in one continuous motion is NOT permitted.
  • Entire movement must be complete before the time cap for the rep to count!  If the bar is still in movement when the timer goes off, this rep will be invalid.

SCORE CARD –> MHQ-19.1