Team Superfit DC Workout 3

For Time

7 Minute Cap

50 Alternating Pistols (KB Lunges 24KG N/M)

25 Clean/Jerks (165/115 RX) (115/75 N/M)

50 Alternating Pistols (KB Lunges 24KG N/M)

25 Clean/Jerks (165/115 RX) (115/75 N/M)

 


Rules:  Teams will receive 7 minutes to complete the workout.  Only one person may work at time.  Teammates may switch at any point.  All pistols and lunges must be alternating.  A one second penalty will be assessed for each rep not completed within the time cap.

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. Novice teams will perform KB Lunge. The knee must touch the floor each rep with the athlete standing up, with their hips and knees full extended and the feet together.  Alternating is required.

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.

Dalton Byerly

Richmond VA 23220, United STates