Team SuperFit Lorton Workout 3

For Time

7 minute cap

15-10-5

BURPEE BOX JUMPS (24/20 RX + N)

 

BARBELL COMPLEX (135/85 RX + N)

(1 SQUAT CLEAN + 1 STOH + 1 THRUSTER) = 1 REP

 


Rules:  Teams will have 7 minutes to complete the workout.  Teams will be assessed a one second penalty for each rep not completed within the time cap. Only one person may work at a time.  Teams may switch at any point except during the middle of a complex rep.

Burpee Box Jump:  Athletes’ chest must touch the floor, with hand release.  Then they must jump and touch on top of the box with both feet, fully extending the hips.

Complex:  For the squat clean, the bar must touch the floor each rep and the athlete must pass through a full squat and finish with the hips and knees fully extended and the elbows in front of the bar.  For the STOH, the bar must go from the shoulder to an overhead position with the hips and knees fully extended with the bar over the body.  For the thruster, athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Dalton Byerly

Richmond VA 23220, United STates