Team SuperFit Houston Workout 1

7 Minutes

MAX CLEAN COMPLEX

1 HANG CLEAN + 2 FRONT SQUATS + STOH

 


Rules:  Teams will have 7 minutes to establish a max complex.  Only one person may lift a time.  Score will be total weight.  If the bar touches the floor at any point during the complex, the athlete must start their attempt over.

 

 

Hang Cleans:  The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended with the elbows in front of the bar.  A full squat is not required.

Front Squat:  The hip crease must pass below the knee, returning to a standing position with the hips and knees fully extended.  

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk are acceptable.

Dalton Byerly

Richmond VA 23220, United STates