Team SuperFit Hampton Roads Workout 3

For Time:

7 minute cap

75 Box Jumps (MM RX 30) (MF and FF RX 24) (MM Novice/Masters 24) (MF and FF Novice/Masters 20)

50 C2B Pullups (Pullups - Novice/Masters)

25 Clean and Jerks (155/105 RX) (115/75 N/M)

Rules:  Teams will have 7 minutes to complete the workout.  Only one person may work at a time.  Teammates can switch at any point.  A 1 second penalty will be assessed for each rep not completed within the time cap.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

C2B:  Athletes must make contact with the bar at or below the collarbone.  The arms must be fully extended at the bottom of the movement.  Novice/Masters athletes must get their chin over the bar with arms fully extended at the bottom of the movement.

Clean and Jerk:  The bar must be pulled from the floor,  to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.