Team SuperFit Roanoke Workout #3

Fron Squat/Row/T2B

For Time: (10 Minute Cap) All four team members must complete the couplet: 15-12-9 STOH (135/95) (95/65) Burpees

Rules: One male and one female member can work at a time. Each team will get a men’s lane and a women’s lane. Each team member must complete the 15-12-9 rep scheme. Score will be determined by adding the total time from each lane. The second team member in each lane may not begin any of their reps until the person in front of them has completed entire 15-12-9 rep scheme. Each lane will get a one second penalty for each rep not completed within the time cap.

Shoulder to Overhead: The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body. Press, push press, push jerk, and split jerk is acceptable.

Burpees: Will be performed with a hand release over a bar. The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count. On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar. No ‘divebombing’ over the bar! The feet MUST touch the floor before the hands when jumping over the bar!

Scoring: Total time.