SuperFit Games ECC 2015 Pro Division Workout 3

For Time:

6 min time cap

50 Double Unders

5 Hang Power Cleans (185/125) 

5 Front Squats (185/125)

5 STOH (185/125)

50 Double Unders          

4 Hang Power Cleans (185/125)

4 Front Squats (185/125)

4 STOH (185/125)

50 Double Unders

3 Hang Power Cleans (185/125)

3 Front Squats (185/125)

3 STOH (185/125)

 

Rules:  Athletes will have 6 minutes to complete the chipper and will receive a 1 second penalty for each rep not completed within the cap.

Hang Power 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.   

Front Squat:  The hip crease must pass below the knee, returning to a standing position with the hips and knees fully extended.  

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk are acceptable.