Team SuperFit Delaware Workout #2


EMOM 10:

7 HSPU (Hand Release Pushups - Scaled) 7 Chest-to-Bar Pullups (Chin Over Bar Pullups - Scaled) As many snatches as possible with the remaining time of each minute Snatch (135/95 RX) (95/65 Scaled)

Rules: Teams must complete 7 hspu’s (hand release pushups for scaled) and 7 chest-to-bar or chin-over-bar pullups at the beginning of each minute before they can attempt any snatches. Teams may perform hspu and pull-ups simultaneously, though only two athletes can work at a time. One male and one female can perform snatches simultaneously. Each team will have two judges.

***Teams must wait to receive the “go” command from their judge after the completion of hspu/pushups and pull-ups before beginning their snatches***

Each team will have one bar loaded with the men’s weight (135 RX/95 scaled) and one with women’s weight (95 RX/65 scaled)

HSPU: Each athlete will use one abmat and two (2) 25# plates. Hands may not be placed outside of the plates. The athlete must kick up to the wall in a full lockout position before attempting the first repetition. The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall. For the hand release pushups, the chest must make contact with the floor with the hands released from the floor. Elbows must be fully extended at the top of the movement.

C2B: Athletes must make contact with the bar at or below the collarbone. The arms must be fully extended at the bottom of the movement. Scaled athletes must get their chin over the bar with arms fully extended at the bottom of the movement.

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. 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.

Scoring: Total number of snatches completed.