Team SuperFit Charlotte Workout 3


Thruster EMOM

AMRAP 7 Thrusters (135/95) (95/65) *EMOM: 7 Box Jumps (30/24) (24/20) 7 KB Snatch (24/16)

Rules: At the top of each minute, teams must complete 7 box jumps and 7 KB Snatches. The two movements may be performed simultaneously with only one person working on each movement. With the remaining time of each minute, teams will complete as many thrusters as possible. Each team will receive a men’s bar and women’s bar. Only one male and one female may complete thrusters at a time.

Box Jumps: Athletes must jump with two feet and land on top of the box and extend their hips and knees before coming off the box. Athletes may rebound or step down. NO STEP UPS!

KB Snatch: The KB must touch the floor each rep and finish overhead with the hips, knees, and elbow fully extended.

Thrusters: Athletes must pass through a full squat then press the bar overhead with the hips, knees, and elbows fully extended.

Scoring: Total Thruster Reps