Team SuperFit Denver Workout #3

Thruster/Burpee

For Time: (9 minute cap) 30 Thruster (115/85 rx) (95/65 novice) 30 Burpees 20 Thruster (115/85) (95/65) 30 Burpees 10 Thruster (115/85) (95/65) 30 Burpees

Rules: Teams must complete the chipper within the time cap. Teams will receive a one second penalty for each rep not completed within the time cap. Only one teammate may work at a time. Mixed teams will receive two bars.

Thrusters: Athletes must pass through a full squat finishing with the bar overhead with knees, hips, and arms fully extended with the head pulled through at the top.

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!

Scoring: Total Time