Team Superfit DC Workout 1

6 Minutes

1RM Snatch


Rules:  The workout will begin with 3 minutes or burpee/box jumps (24” all rx divisions/ 20” all novice divisions).  Teams will receive 1lb added to their score for each burpee/box jump completed.  With the remaining 5 minutes, teams will work up to a 1RM Snatch.  Only one person may work at a time.  Teammates may switch at any point.

Burpee Box Jump:  The athlete’s chest must touch the floor, with a hand release.  Then they must jump and touch on top of the box with both feet, fully extending the hips before getting off the box.

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.