Team SuperFit Raleigh Workout 3


30 Hang Cleans (135/95) (95/65 - Novice) 20 Front Squat (135/95) (95/65 - Novice) 10 STOH (135/95) (95/65 - Novice)

Rules: Teams will get 7 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.

Hang Cleans: The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar. Hang squat cleans, hang power cleans, deadlifts into hang cleans, are all acceptable.

Front Squat: The hip crease must pass below the knee, returning to a standing position with the hips and knees fully extended.

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.