2017 SuperFit Games Championship - Pro Workout 3

8 Minutes

12-9-6

Deadlift+Hang Clean (185/125 RX)

Bar Muscle Ups


 

Rules: Athletes will have 8 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the time cap.  (1 deadlift + 1 hang clean = 1 rep)

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep.