Team SuperFit Raleigh 2015 - Workout #3

150620_wod3

For Time

6min Cap 21-15-9 Deadlifts (225/155 RX) (185/125 N) Snatch (135/85 RX) (95/65 N)

Rules: Teams will get 6 minutes to complete the workout. Teams will receive a one second penalty for each rep not completed within the time cap. Teams will be responsible for changing their weights.

Deadlifts: The bar must touch the floor each rep and finish with hips and knees fully extended with the shoulders behind the bar. No” bouncing” is allowed!

Snatch: The bar must touch the floor each 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.