Team SuperFit Hampton Roads Workout 2


Snatch Complex

(1 Snatch + 1 Hang Snatch = 1 rep) (135/85 RX) (95/65 N/M)


10 Cal Row


Rules:  Teams will row 10 calorie at the top of each minute.  With the remaining time, they will complete as many reps of the complex as possible.  Only one person may work at time.  Teams may switch at any point.

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.

Hang Snatch:  The bar must be pulled from below the knee and finish with the bar overhead with the hips and knees fully extended in one continuous motion.  Press outs are allowed but the bar cannot be pressed out from below eye level.  A squat is not required.