Team SuperFit Austin Workout 1

7 minutes

Snatch Complex

1 Deadlift + 1 Hang Snatch + 1 Snatch + 1 OHS

Rules:  Teams will get 7 minutes to work up to a max complex.  Score will be total weight.


Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.

Hang Snatch:  The bar must be pulled between the knee and the hip and in one motion finish locked out overhead with the hips and knees fully extended.

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. Full “squat” snatches and split snatches are allowed, but not required. If the snatch is caught in a squat, an additional OHS is still required.

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.