AMRAP 5 mins: Squat Clean and Jerk (165/110 lb). Each clean and each jerk counts as one rep.
Primary movement: Squat Clean & Jerk
Open 11.3 was the Open's first pure barbell test: five minutes with a single moderately heavy bar - squat clean and jerk at 165/110 - where every clean and every jerk scored a rep. No gymnastics, no cardio station: just how many quality trips from floor to overhead your engine and technique can produce in 300 seconds. It rewarded weightlifters massively and taught the community that heavy barbell conditioning is its own sport.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 14 | 12 |
| intermediate | 22 | 19 |
| advanced | 30 | 26 |
| elite | 38+ | 33+ |
Total reps in 5 minutes (clean + jerk each count).
Steady singles from second one: drop from overhead, breathe twice, full setup, go. A sustainable 10-12 second cycle scores 25-30 reps; heroic early doubles score hospital visits to the pain cave at minute 3. Never miss - a failed clean at this weight costs 20+ seconds of recovery. Jerk with a re-grip and full front-rack reset.
Scaled: 115/75 lb, or power clean and push jerk at a load allowing continuous singles. Beginner: 5 minutes of smooth clean and jerks with an empty or light bar.
Log every result, see your progress over time, and know exactly where you stand.