Team SuperFit Delaware Workout 1

8 Minutes

Max Complex

1 Snatch + 2 OHS


Rules:  Teams will have 8 minutes to establish a max for the complex.  Each team will have a male and female bar.  Only one male and one female may lift at a time.  Each team will have two judges.



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 allowed.   A full squat is not 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.