BARBELL RELAY

Workout Format

3 x 2:00 AMRAPs (As Many Rounds As Possible)
0:30 rest between AMRAPs / 1:00 transition between FF and MM pairs

Each 2-minute AMRAP features:

9 Deadlifts (DL)
6 Hang Cleans (HC)
3 Shoulder-to-Overhead (S2OH)

DIVISION STANDARDS

WEIGHTS:

COMPETITIVE & COMPETITIVE MASTERS: 155/115, 185/135, 205/155
INTERMEDIATE & INTERMEDIATE MASTERS: 115/75, 135/95, 155/115
OPEN & OPEN MASTERS: 75/55, 95/65, 115/75

Flow

  • The workout begins with the female/female athlete pair. At the call of “3, 2, 1, go,” Female 1 will step up to the barbell loaded with the first weight and complete one full round of movements: 9 deadlifts, followed directly by 6 hang cleans, and ending with 3 shoulder-to-overhead reps. Once she finishes all 18 reps, Female 2 may immediately begin her round, following the exact same pattern. The two athletes continue this process, alternating full rounds, one after the other, for the entire 2-minute duration.

  • As soon as the 2-minute window ends, the pair will rest for 30 seconds. During this short break, they (along with any help from teammates) will increase the barbell load to the second prescribed weight for the next round. Athletes are allowed to assist one another in changing weights, ensuring an efficient and fast turnaround.

  • At the end of the rest period, the pair begins their second 2-minute AMRAP at the new, heavier barbell weight. The same alternating-round structure is followed: the first athlete completes an entire round before the second begins.

  • After this second 2-minute AMRAP, the team gets another 30-second rest, during which the bar is again loaded to the third and final female weight. In the third AMRAP, the female athletes again alternate rounds using the new load. As before, athletes must complete a full round before switching. Partial rounds are not allowed, and athletes cannot tag each other out mid-round under any circumstance.

  • Athletes are permitted to complete back to back rounds but may not switch athletes midway through the round.

Transition Between Female and Male Pairs

  • Once the final 2-minute AMRAP for the female pair ends, the team will enter a 1-minute transition period. During this time, athletes will strip the female barbell completely and then prepare the male barbell, loading it to the first prescribed male weight. Team members are again allowed to assist in changing weights to ensure the bar is ready before the next segment begins.

  • Male 1 and Male 2 will complete the same workout flow as the females at the 3 prescribed men’s weights.

  • Throughout the male portion, the rule remains the same: athletes must finish a full round before their partner begins, and they may not switch partway through. Athletes are allowed to perform multiple rounds consecutively.

Scoring

  • Total score = sum of all reps across all 6 AMRAPs (3 female, 3 male)

  • One full round = 18 rep

Movement Standards

  • Deadlift:
    The bar must begin on the ground for every rep. The athlete must lift the bar until both hips and knees are fully extended with the shoulders slightly behind the bar at lockout. Arms must remain straight throughout the movement; no sumo deadlifts are allowed unless otherwise stated in the standards.

  • Hang Clean:
    Each clean must start from above the knee (the hang position) — a full deadlift to start is necessary before the first rep. The athlete must clean the bar to the front rack position with the elbows clearly in front of the bar. Power cleans and squat cleans are both allowed. Control must be shown at the top before lowering the bar.

  • Shoulder-to-Overhead (S2OH):
    Any method may be used to bring the bar from the front rack to overhead: strict press, push press, push jerk, or split jerk. The lift is only complete when the arms, hips, and knees are fully extended and the bar is directly over the center of the athlete’s body. Feet must return together under control if a split jerk is used.

Flow Constraints

  • Athletes must finish a full round before switching.

  • Athletes may complete back-to-back rounds, but partial rounds are not allowed.

  • No tag-outs mid-round.

  • Only full rounds are counted toward alternating.

  • Transitions must occur only between rounds.