Team SuperFit Commonwealth Games Workout 3

8 Minute Cap

21-15-9

SNATCH (115/75 RX) (75/55 N/M)

C2B PULLUPS (PULLUPS - N/M)

 


Rules:  Athletes will have 8 minutes to complete the workout.  A one second penalty will be added for each rep not completed within the time cap.

Snatch:  The bar must be pulled from the floor and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Full, split, deadlift into a hang snatch, are all acceptable.  A full squat is not required.

C2B Pullups:  The chest must make contact with the bar between the collar bones and the sternum.  The arms must be fully extended at the bottom of the movement.  Novice athletes will do regular pullups.  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

Dalton Byerly

Richmond VA 23220, United STates