Team SuperFit Richmond Workout 3

7 Minutes

SNATCH COMPLEX

*EMOM X 15 DEADLIFTS*

RX COMPLEX: [X2 HANG SNATCH + OH LUNGE LEFT +OH LUNG RIGHT] (135/85)

NOVICE COMPLEX [X2 HANG SNATCH + 2 OHS] (95/65)

 


Rules:  At the top of each minute teams must complete 15 deadlifts.  With the remaining time of each minute they will complete as many reps of the complex as possible.  The first round teams will start with 5 deadlifts.  Deadlifts will increase by 5 each minute. Min. 1 = 5, Min. 2 = 10….Min. 7 = 35.

 

 

Hang Snatch:  The bar must be pulled from between the knee and hip and finish with the bar overhead with the hips and knees fully extended in one continuous motion.  Press outs are allowed but the bar cannot be pressed out from below eye level.  A squat is not required.

Overhead Lunge:  With the bar overhead, the athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.

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.

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!

Dalton Byerly

Richmond VA 23220, United STates