Team SuperFit Roanoke Workout #1

Max Snatch 2.0

200 DUs (can be broken up among teammates in any way. Only one person works at a time) Max Snatch complex (1 full + 1 hang (squat) + 2 OHS = 1 rep)

Rules:Teams will get 9 minutes to complete the 200 DUs. With the remaining time, each team member will work up to a max complex. Each team will have a 20/15kg bar. Only one male and one female can work at the same time. Each team will get two judges. If the bar is dropped at any point during the complex the rep must start over. If any portion of the complex is no repped, that portion just needs to be redone.

Snatch: The bar must be pulled from the floor and pass through a full squat and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Only full snatches count Hang Snatch: The bar must be pulled from between the knee and hip. The athlete must pass through a full squat and stand up with hips, knees, and elbows fully extended. Overhead Squat: With the bar overhead, the athlete must pass through a full squat (hip crease below the knee). Hips and knees must be fully extended at the top of the movement with the arms locked out.

Scoring: Total weight between the teammates.