Team SuperFit Philadelphia: Workout #3

SF_PHILLY_ANNOUNCMENTS3 AMRAP 8 BB Complex (1 DL + 1 Hang Clean + 1 Thruster + Fr. Rack Lunge [L] + Fr. Rack Lunge [R]) = 1 Rep (rx) (145/105) (1 DL + 1 Hang Clean + 1 Thruster) = 1 Rep (scaled) (105/75) ***While 1 teammate is performing the complex the other is holding a handstand***

Rules: Teams will have 8 minutes to perform reps of the complex. If teammates switch in the middle of “rep”, the “rep” must be started over. If the bar is dropped at any point during a “rep”, it must be started from the beginning. If any portion of the complex is “no repped” but not dropped to the ground, only that portion must be repeated. If the partner holding a handstand drops before a rep is complete, the rep doesn’t count.

Deadlift: The bar must be pulled from the floor, finishing with the knees and hips fully extended with the shoulders behind the bar.

Hang Clean: The bar must be pulled from between the knees and the hips. The bar must finish at the shoulders with the elbows in front of the bar. Hips and knees must be fully extended. Squat cleans are acceptable. No squat clean thrusters.

Thruster: The athlete must pass through a full squat and finish with the bar over the body with the knees, hips, and elbows fully extended.

Lunges: The bar must be at the shoulders in a front rack with the elbows in front of the bar. Forward or reverse lunges are allowed. The knee must touch the floor with the athlete standing all the way up with their knees and hips fully extended.

Handstand holds: The athlete must kick up into a handstand against the wall without allowing his/her head to touch the floor. The butt must be off the wall.