Team SuperFit Charlotte Workout 2

For time:

10 Minute Cap

30 Snatch (115/75 RX) (75/55 N)

60 Alternating Pistols (KB Goblet Squat 24kg/16kg N)

30 Snatch (115/75 RX) (75/55 N)

60 T2B (KB Swings (24kg/16kg N)


Rules:  Teams will receive (10) minutes to complete the workout.  Teams will split into pairs, either same sex or coed.  The workout will performed as a “waterfall” or “follow the leader”.  The second pair may not begin until the first pair has completed their first 30 snatches.  The second pair may not move on to the next movement until the first pair has finished.  Teams will be assessed a one second penalty for each rep not completed within the cap.

Snatch:  The bar must touch the floor each time 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.  The bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot completely stop or descend after the bar has passed the hips.  Deadlift into hang snatch is allowed.   A full squat is not required.

Pistols:  The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is required. For goblet squats, the bell must be held at the chest and the athlete must pass through a full squat, finishing with the hips and knees fully extended.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.

KB Swing:  The movement starts with bottom of the KB pointed to the floor and finish with the bottom of the KB pointed at the ceiling (12 o’clock) w/ the arms fully extended.