Team SuperFit Forney Workout 3

4 Rounds For Time

9 minute cap

50 Double Unders (25 Novice/Masters)

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

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


Rules:  Teams will have 9 minutes to complete the workout.  They will receive a one second penalty for each rep not completed within the time cap.  Only one person may work at a time.  Teammates may trade off at any point.



Double Unders:  The rope must completely pass under the feet twice.  If the rope is trapped under the feet on the second pass, the rep does not count.

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.

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.  Deadlift into hang snatch is allowed.  Full “squat” snatches and split snatches are allowed, but not required.