The Test

5 Rounds For Time:

12 Deadlifts (95kg/65kg)

9 Hang Cleans Anyhow (95kg/65kg)

6 Shoulder to Overhead (95kg/65kg)

Test Modifications For Masters and Junior Age Groups

Juniors 12 and Under and 13-14

5 Rounds For Time:

12 Deadlifts (35kg/25kg)

9 Hang Cleans Anyhow (35kg/25kg)

6 Shoulder to Overhead (35kg/25kg)

Juniors 15-16

5 Rounds For Time:

12 Deadlifts (70kg/50kg)

9 Hang Cleans Anyhow (70kg/50kg)

6 Shoulder to Overhead (70kg/50kg)

Juniors 17-18 

5 Rounds For Time:

12 Deadlifts (85kg/60kg)

9 Hang Cleans Anyhow (85kg/60kg)

6 Shoulder to Overhead (85kg/60kg)

Juniors 19-20 and 21-22 and Masters 30-34 through 45-49

No Modifications

Masters 50-54

5 Rounds For Time:

12 Deadlifts (85kg/60kg)

9 Hang Cleans Anyhow (85kg/60kg)

6 Shoulder to Overhead (85kg/60kg)

Masters 55-59, 60-64 and 65+

5 Rounds For Time:

12 Deadlifts (70kg/50kg)

9 Hang Cleans Anyhow (70kg/50kg)

6 Shoulder to Overhead (70kg/50kg)

Initial Set-up

In order for a World Record to be valid the test set-up must meet or exceed the requirements set out below. The start line and finish line will be the same line for this test. The start line/finish line must be 12 meters in front of the first section line for this test. This test will be set up by creating 6 sections of 2 meters in length with a small indicator line at the halfway point of each section. 

There is 1 section for each round of the test plus 1 section at the end where the athlete will run across the finish line. Tape or other easy to see indicators may be used to delineate the sections. The athlete will perform each round in the designated section for that round. The barbell will be rolled forward to the next section after their final shoulder to overhead in each round. 

The barbell must be rolled all the way to the indicator line in each section before the athlete can begin the next round, but the athlete does not have to stay on the indicator line once they begin their round. After their very last shoulder to overhead in the final round, the athlete will drop the bar, step over it, and run forward 2 meters to cross the finish line.

Test Flow

On the start signal, athletes will leave the start/finish line and approach their barbells. They will perform 12 deadlifts, 9 hang power cleans, and 6 shoulder to overheads then they will roll their bar forward into the next section. 

The athletes will continue in this pattern for a total of 5 rounds, always rolling their bar forward after the final shoulder to overhead each round. After the last shoulder to overhead in the 5th round, the athlete will drop the bar in front of them, step over the bar, and run across the finish line to stop the time. Athletes must face the start/finish line will performing all movements.

Movement Standards

Please see the iF3 Movement Standards for Deadlift ID 2.01, Hang Clean, Anyhow ID 3.04, Shoulder to Overhead ID 5.05 located at Movement standards

Special Regulations 

• All Juniors 12 and Under and 13-14 may use a 15kg barbell. For all other age divisions, females may use a 15kg barbell, but males must use a 20kg barbell.

• If athletes wish to connect their 12th deadlift into their 1st hang clean, they must pause at the top of the deadlift position before beginning their hang cleans.

• Athletes must come to full extension on their 9th clean even if they are connecting the clean with their first shoulder to overhead.

• Athletes must perform their repetitions in the section for the round they are on. If an athlete steps on the line of the section of the round they are on, they will receive a no rep for that repetition.

• If the barbell is dropped and bounces on or beyond the line for a particular section it will not be a no rep as long as the barbell is rolled back within the current section and the athlete is entirely in the current section when performing the next repetition.

• When dropping their bar after their last shoulder to overhead each round, athletes may not deliberately attempt to throw or propel their bar forward toward the next section indicator line. If an athlete’s bar drops into the next section on the last repetition of the round they are on, they will be asked to roll the bar back to their current round line before proceeding forward again. If an athlete fails to follow this instruction, they will receive a :03 second penalty on their overall time. This rule does not apply after the final round of the test.

• Athletes must step over their barbell enroute to the finish line. Failure to do so will result in a :03 time penalty on the athlete’s score.