Team SuperFit Cary Workout 3

In 7 Minutes...

20 Burpees

20 Clean/Jerks (155/105 RX) (115/75 N)

15 Burpees

15 Clean/Jerks (155/105 RX) (115/75 N)

10 Burpees

10 Clean/Jerks (155/105 RX) (115/75 N)


Rules:  Teams will get 7 minutes to complete the workout. Only one person may work at time. Teams will be assessed a one second penalty for each rep not completed within the time cap.



Burpees:  Will be performed with a hand release over a bar.  The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count.  The feet MUST touch the floor before the hands when jumping over the bar!

Clean and Jerk:  The bar must be pulled from the floor each rep 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.