Knowledge
The knowledge you’ll be tested on will be based on the written and video content provided by the course enrolment.
Skill
The skills you will be tested on in L3 are:
- Assisted Dead Clean Drill
- Hang Clean
- Dead Clean
- Swing Clean
- Pendulum Clean
- High Swing
- Hip Hinge Half Snatch
- Pendulum Half Snatch
- Squat Swing Half Snatch
- Full Snatch
- Intermediate To Advanced
- Hip Hinge Half Snatch
- Dead Snatch
There will be different movements and styles that need to be employed to perform the same exercises, for example, hip hinge, squat, pendulum, Hardstyle, freestyle, etc. The number of reps for skill tests is low and usually within the 2 to 5 range.
Test
The physical test is a 10-minute full snatch unbroken with only one switch and a minimum of 100 reps to be performed with a suitable weight agreed upon in communication with your assessor.
You need to show your hands which need to be free from any blisters, rips, or tears at the end of each test in the same unbroken video footage.
Preparation
The best way to progress and prepare for the test is as follows, but you can use any path to the test that you see fit:
- Read all material
- Watch all videos
- Complete all drills
- Start a program to work your way up to the full 10 minutes once you completed the assessment for the full snatch
The program should be incremental in duration of time, slowly increasing the time, and slowly decreasing the number of hand switches. For example:
2-minute snatch with a switch every 15 seconds.
2-minute snatch with a switch every 20 seconds. Increase in duration per arm.
3-minute snatch with a switch every 30 seconds. Increase in work duration and time per arm.
4-minute snatch with a switch every 30 seconds. Increase in work duration.
Up to 10 minutes and then start increasing the time per arm. For example 10 minutes with a switch every 45 seconds will change to a switch every 60 seconds, 90 seconds, and eventually the switch happens halfway (5 minutes) and you’re ready for the test.
You will be required to design your own progression/program for the above.
Time Limit
You have 90 days from the day of enrolment to complete the L3 course.
How Submission Works
Here’s how it works. For each item in one of the above categories, you have 3 attempts to pass. That means, 3 attempts to get one question right under the knowledge exam, 3 attempts to get your skill submission correct, and so on.
With the skill submission, you will be asked to self-assess first, once you have verified that everything is correct and the same as it is demonstrated in the provided material, then you can submit the video for review by your assessor. Your assessor will then review the submission and either pass it or provide coaching cues and corrections to make. You have then used 1 of the 3 attempts and will have 2 more left.
When you submit the same item for review again, you will have 1 more attempt left. When you passed the item, the number of submissions will reset for the next one. I.e. the submission limit of 3 applies to each assessment. If you fail the third submission you will have failed the certification.
Before you submit anything for the third time we highly recommend that you research, review, drill, or invest more time into whatever the subject is. Talk with your assessor for hints or directions, and in some cases, the number of retries can be reset, but only before submitting the third time.
After your submission, the system will generally allow you to continue to the next one. It is up to you whether you continue on to the next one or wait until your assessor has provided feedback and passed or failed you. If you continue, you run the risk of failing your next submission as well as the submissions build upon each other, in other words, if there is something wrong in the first submission then that will likely be present in the second one as well, hence, all submissions with that issue will be marked as a fail.
If on the other hand, you are highly confident that you’re getting everything right, then continue on to the next item within the skill assessments.
When your assessor has reviewed your submission he/she will leave a comment of PASS or FAIL. If the submission is marked as failed, the points that were issued will also be removed. All this will arrive via email, this is why you should mark the email address noted at the start of the course as safe senders so they do not run the risk of ending up in your SPAM folder.