Team SuperFit Roanoke Workout 1

8 Minutes





Rules:  The workout will begin with 2min of hang cleans. (135/85 RX) (95/65 N).Teams will get the remaining 6 minutes to work up to a max complex.  Only one male and one female can lift at a time.  Teams will receive .5# per hang clean rep added to their score.  If the bar is dropped before the complex is completed, the athlete must start over.



Thrusters:  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.

STOH:  The bar must go from the shoulder to an overhead position with the bar over the body.  A press, push press, push jerk, or split jerk is acceptable.

Hang Cleans: The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans,  hang power cleans, deadlifts into hang cleans, are all acceptable.

Dalton Byerly

Richmond VA 23220, United STates