Workout Description
For load:
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
Complete the lifts in either order with unlimited attempts. Score is the sum in pounds. Tiebreak: finish time.
Pro-tier workout. Submitted by CrossFit OGC.
Why This Workout Is Hard
Two max-effort lifts in one 20-minute window demand strength, technical consistency, and disciplined attempt selection as fatigue accumulates.
Training Focus
This workout develops the following fitness attributes:
- Strength (10/10): The score combines a maximal squat and a maximal hang power clean, making strength the dominant quality.
- Power (8/10): The hang power clean depends on explosive extension and a fast turnover as the bar approaches a maximum.
- Flexibility (5/10): Front-rack mobility and sound receiving positions are required for both lifts at maximal load.
- Stamina (3/10): Repeated warm-up and max attempts create some local fatigue, especially when attempts are rushed.
- Speed (2/10): The 20-minute window rewards organized setup, but rushing individual lifts does not improve the load score.
- Endurance (1/10): The session includes recovery between singles, so aerobic capacity has little influence on the load total.
Movements
- Front Squat
- Hang Power Clean
Scaling Options
The official Pro, Advanced, Intermediate, Novice, and Rookie tiers use the same two lifts and 20-minute format. Newer athletes may use a lighter training bar when standard loading increments are not accessible.
Scaling Explanation
Keeping the lifts and scoring unchanged preserves the event's strength test. A lighter bar only changes the available starting load, not the movement or score contract.
Intended Stimulus
Build both lifts through confident singles and leave time for two serious attempts near the top end. The final score should reflect successful heavy lifting, not a pile of rushed misses.
Coach Insight
Choose the lift order that matches your warm-up and equipment setup. Make a secure total first, then take small jumps while enough time remains to repeat a missed weight.
Benchmark Notes
The score is the sum of the best front squat and hang power clean. The male boundaries from 225 to 625 lb correspond roughly to paired lifts from 125+100 through 350+275. L5 at 425 is about a 235-lb front squat plus a 190-lb hang power clean; L10 requires more than 625. Female thresholds from 145 to 425 lb preserve the same level meanings at about two-thirds of the male totals.
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