Team SuperFit Charlotte: Workout #3


Power Snatch/Burpee EMOM


  • Power Snatch (145/105) (95/65)
  • *EMOM x10 Burpees*


Rules:  At the beginning of each minute teams will complete x10 burpees.  Teams will have the balance of each minute to complete as many power snatches as possible.


Scoring:  Total power snatch reps.


Power Snatch:  The bar must touch the floor each time and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Pressouts 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.


Burpees:  Will be performed with a hand release over a bar.  The athlete 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’ over the bar!  The feet MUST touch the floor before the hands when jumping over the bar!