SuperFit Lorton Workout 3

For Time: 7 Minute Cap

20 Alternating Pistols (BURPEES (N/M)

10 SNATCH (155/105 RX) (115/75 N/M)

16 ALTERNATING PISTOLS (BURPEES N/M)

8 SNATCH (155/105 RX) 115/75 N/M)

12 ALTERNATING PISTOLS (BURPEES N/M) 

6 SNATCH (155/105 RX) (115/75 N/M)

8 ALTERNATING PISTOLS (BURPEES N/M)

4 SNATCH (155/105 RX) (115/75 N/M)

4 ALTERNATING PISTOLS (BURPEES N/M)

2 SNATCH (155/105 RX) (115/75 N/M)

 


Rules:  Athletes will get 7 minutes to complete the workout.  They will receive a one second penalty for each rep not completed within the time cap.

 

Pistols:  The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is required.

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.  Full “squat” snatches and split snatches are allowed, but not required.

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!

Dalton Byerly

Richmond VA 23220, United STates