Team SuperFit Delaware - Workout 1

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8 Minute Cap

2 Minute Max Calorie Row

Then in the remaining time:

Max Complex 1 Clean + 1 Shoulder to Overhead + 1 Thruster

Rules: Teams will start the workout with 2 minutes to row as many calories as possible. With the remaining time, each teammate will work up to a max for the complex. Total calories rowed will be added to the team's total weight. Teams may add weight to the bars while someone is rowing but no lifting can begin until after the 2 minutes of rowing.

Cleans: Must be pulled from the floor and finish with the bar at the shoulders with knees and hips fully extended. Elbows must be in front of the bar. Squat, power, and deadlift into hang cleans are all acceptable.

Shoulder-to-Overhead: The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body. Press, push press, push jerk, and split jerk are acceptable. Thrusters: Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended. No jerking is allowed.