Team SuperFit Charlotte Workout 3

For Time

7 minute cap

40 Burpees

20 OHS (135/85 RX) (95/65 N)

30 Burpees

15 Hang Snatch (135/85 RX) (95/65 N)

20 Burpees

10 Snatch (135/85 RX) (95/65 N)

 


Rules:  Teams will get 7 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the time cap.  Only one person may work at a time.  Teammates may switch at any point.  All RX athletes WILL BE REQUIRED to pass through a full squat for each barbell rep.  A squat WILL NOT BE REQUIRED for novice athletes except for the OHS.

 

 

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!

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended at the top of the movement with the arms locked out.

Hang Snatch:  The bar must be pulled from below the hip 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.

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 not allowed.

Dalton Byerly

Richmond VA 23220, United STates