This year, we chose to pay tribute to past events from the Games,  past FrostFit events and even other local competitions.  We did not try to re-invent the wheel, and kept the type of events that we’ve had the most fun with in past years.  However, we did throw in a few new pieces of equipment and enough squats to satisfy even the most diehard fans…  So here goes, event #1…

Snatch Overhead Squat Complex Ladder

Saturday 9:00AM – 11:30AM


This event is inspired in part by the 2013 Regionals Event, as well as past FrostFit Events. For this event, the athlete will have 1 minute at each of 10 stations, to perform 1 snatch + 3 overhead squats, with the weights increasing at each station. Each athlete will begin at station 1 which has the lightest bar.  Athletes will have 50 seconds to snatch the barbell from the ground and then perform 3 overhead squats at a specified weight. They will then have 10 seconds to transition to the next heavier barbell where the same requirements apply. Athletes may make as many attempts as they like but for the lift to be successful the athlete must complete the complex within the 50 second period. Athletes will not have a rack, but may get the barbell into the overhead position using any variation of the snatch. If the athlete uses a full squat snatch to get the weight overhead the squat snatch will count as the first rep of the overhead squat, as long as all the overhead squat requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set. The athlete may opt instead to power snatch or muscle snatch the bar overhead, in which case, they will need to complete 3 full overhead squats after the snatch. The lifts must be completed as a complex, all in one shot, so if an athlete completes a snatch and two squats and fails on the last squat, they must start the complex over, they cannot simply snatch and do the final overhead squat on its own. This also means that the bar may not rest on the athletes shoulders at any time during the complex.  Athletes continue to the next bar so long as they can successfully perform the reps within the 50 seconds. The last barbell will include some additional bonus points in case the athlete would like to lift heavier than the pre-set weight. The athletes will be responsible for loading the bonus plates if they wish to use them.

Teams: Teams will have the same set-up, gauntlet style, with only one barbell per team at each station, one athlete working at a time. During the 50 sec interval the complex must be completed twice, either twice by the same person or once by each team member. If the same person does the complex twice, they must put the bar down after the first complex and start the second complex again with another snatch from the floor i.e. one athlete cannot snatch then do 6 overhead squats in one shot.


Men’s Rx: 105, 120, 135, 150, 165, 180, 195, 210, 225, 240 + bonus plates

Ladies’ Rx: 75, 85, 95, 105, 115, 125, 135, 145, 155, 165  + bonus plates

Men’s Teams: 75, 90, 105, 120, 135, 150, 165, 180, 195, 210 + bonus plates

Ladies’ Teams: 55, 65, 75, 85, 95,105, 115, 125, 135, 145 + bonus plates


There is no scaling for this event. The workout is over once the athletes are unable to complete the complex. This event counts for 15% of the athletes final score.

The individual athlete’s score is the highest weight at which they complete the complex successfully. Athletes must complete the snatch and all 3 overhead squats at a given weight before they may move on to the next bar. The lifts must be completed together as a complex. 

Teams will be scored according to the highest weight at which the complex is completed twice.  Teams may not move to the next bar unless they complete the complex twice.

Partial tie-breaker points will be awarded if an athlete cannot complete the entire complex at a given weight.  Athletes will receive 0.1 points for each part of the movement they complete.  So if an athlete successfully completes the complex at 135 but can only do 1 snatch and 1 overhead squat at 145, they will receive a score of 135.2.  A squat snatch would count as a snatch and a squat so would receive the same score. For teams, partial tie-breaker points will be awarded if the complex is completed only once or if the complex is partially completed on the last bar.  Teams will be allotted 1 point for completing the complex once. So if a team successfully completes the complex twice at 135 but can only complete the complex once at 145lbs, they will receive a score of 136.  If they complete the entire complex once at 145 and are able to partially complete the second complex e.g. 1 additional snatch and 1 additional squat at 145, they will receive a score of 136.2.


Snatch – The barbell begins on the ground. The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch, or a split snatch. The barbell must come to full lockout overhead with arms, hips, and knees extended with barbell directly over the heels. A clean and jerk is not permitted, but slight press-out once the bar is clearly overhead is allowed. Athletes must remain in control of the bar and on their platform for the duration of the complex.  Athletes will be allowed one step or one foot slightly off the platform but the athlete must return both feet to the platform before continuing the complex.

Overhead Squat – In the overhead squat, the barbell must be kept overhead and may not touch the body. At the bottom, the crease of the hips must CLEARLY pass below the height of the kneecap. If in doubt judges will be instructed to no rep. At the top, the knees and hips must be completely open with the barbell locked out and directly over the body. If an athlete gets a no rep for squat depth or range of motion but they are still in control of the bar, they can repeat the squat portion only. A full squat snatch will count as a repetition, as long as all the above requirements are met.