Team SuperFit Chicago - Workout 1


Snatch Ladder

Women: 55-75-85-95-105-115-125-135-145-155-165 Men: 95-115-135-155-165-185-195-205-215-225-235

Rules: Teams will have 45 seconds at each station to complete (1) snatch each. There will be a 15 second transition to the next station. Athletes will progress through the ladder until they are no longer able to complete a snatch. Athletes may attempt the weight as many times as they like within the 45 second period. Each teammate will continue through the ladder until they are unable to complete a snatch at a given weight. For example if partner 1 is unable to complete a 185 snatch but partner 2 completes the lift, they may move on. Scoring will be determined by adding each partner’s max snatch.

Snatch: The bar must pulled from the floor 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.