Team SuperFit Raleigh Workout 1


5 Snatch (155/105) (115/75 - Novice) 10 Pistols (Front Rack Lunge - Novice) 20 DUs

Rules: Teams will get 10 minutes to complete as many reps as possible of the triplet. Only one person may work at a time. Teammates may switch at any point.

Snatch: The bar must be pulled from the floor and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Full, split, and deadlift into a hang snatch, are all acceptable. A full squat is not required.

Pistols:The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is not required. Novice teams will perform a front rack lunge. The knee must touch the floor each rep and the hips must reach full extension with the feet together to finish the rep.

Double Unders: The rope must pass under the feet twice. If the rope is trapped on the second pass, the rep does not count.