SFNC 2016 Pro Division Workout 6

For Time

7 minute Cap

10 Bar Muscle Ups

10 Snatches (155/105)

8 Bar Muscle Ups

8 Snatches (185/125)

6 Bar Muscle Ups

6 Snatches (205/135)


 

Rules:  Athletes will get 7 minutes to complete the workout. They will receive a one second penalty for each rep not completed within the time cap.

Bar Muscle Up:  The athlete must start with their arms fully extended at the bottom of the movement and then finish with the arms locked out at the top of the movement.

Snatch:  The bar must touch the floor each time and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  THE ATHLETE MUST PASS THROUGH A FULL SQUAT.  Press-outs are allowed, but cannot be turned into a clean and jerk/press.  The bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot completely stop or descend after the bar has passed the hips.  Deadlift into hang snatch is not allowed.