Team SuperFit Hampton Road - Workout 3



20 Wall Balls 15 Burpees 10 Snatches (135/95) (95/65)

Rules: Teams will have 8 minutes to complete as many reps as possible of the triplet. Only one person works at a time. Teammates may switch at any point.

Wall Balls: The athletes must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level. Wall Balls will be 20/14# and done to 10/9ft. targets.

Burpees: Will be performed with a hand release over a bar. The athletes 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!

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, deadlift into a hang snatch, are all acceptable. A full squat is not required.