Team SuperFit Richmond Workout 3


Snatch Complex (135/95) (95/65) (1 Snatch + 1 OHS = 1 rep) ***EMOM - Ascending C2B Pullups (Chin over bar - Novice)***

Rules: Teams will start off by completing C2B or regular pullups at the top of each minute. Pullup reps will increase by 2 each minute. Min. 1 = 2, Min. 2 = 4….Min. 7 = 14. Teams will get the remaining time of each minute to complete as many reps as possible of the Snatch Complex.

Snatch:The bar must touch the floor each and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Press-outs are allowed, but cannot be turned into a clean and jerk/press. Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips. Deadlift into hang snatch is allowed. Full “squat” snatches and split snatches are allowed, but not required. If the snatch is caught in a squat, an additional OHS is still required.

OHS: With the bar overhead, the athlete must pass through a full squat (hip crease below the knee). Hips and knees must be fully extended at the top of the movement with the arms locked out.

Pullups:Athletes must make contact with the bar at or below the collarbone. The arms must be fully extended at the bottom of the movement. Scaled athletes must get their chin over the bar with arms fully extended at the bottom of the movement. Athletes may switch at any point but only one person may work at at time.

Score: Total Complex Reps