Team SuperFit Hampton Roads Workout 1

8 minutes

2RM Hang Clean


 

Rules:  The workout will begin with 3 minutes of burpees.  Teams will receive 1lb added to their score for each burpee completes.  With the remaining 5 minutes, teams will work up to a 2RM Hang Clean.  Only one person may work at a time.  Teammates may switch at any point.  Teams will receive 1lb added to their score for each burpee completed.


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.  The feet MUST touch the floor before the hands when jumping over the bar!

Hang Cleans:  The bar must start below  the hip, pass through a full squat and finish at the shoulders with the hips and knees fully extended with the elbows in front of the bar.  A hang power clean into a front squat will be acceptable. If the bar is dropped, athletes must begin their 2RM attempt again.

Elizabeth Fuqua

South Of Belmar, 3821 Wolff Street, Denver, CO, 80212