Team SuperFit Charlotte Workout 3


Squat Cleans (185/125 RX0 (135/85 N)


100M Row

10 Pullups


Rules: At the top of each minute, beginning the the 3...2...1...GO, teams must complete 10 KB Snatches and the 100m Row.  Movements may be completed simultaneously with only one person working on each movement at a time.  Once all  reps and meters are complete, teams will have the remaining time in each minute to complete as many squat cleans as possible.  Only one man and one woman may squat clean at a time.  Each team will have two bars and two judges.  Scoring will be total squat clean reps.



Squat Clean:  The bar must be pulled from the floor each rep with the athlete passing through a full squat and finishing with the hips and knees fully extended with the elbows in front of the bar.  Deadlifts into hang squat cleans and power cleans into front squats are all acceptable.

100m Row:  The handle must remain cradled until the clock trips over to the next minute.

Pullups:  The chin must break the plane for the bar.  The arms must be fully extended at the bottom of the movement.