Lorton 2019

Team SuperFit Lorton 4p 2019 - Workout 1

12 Minute Cap

40 - 25 - 10

Snatches  (135/85 RX) (95/65 N).  

Clean/Jerks (135/85 RX) (95/65 N).  


Rules:   Teams will have 12 minutes to complete the workout.  The weight for the snatch and clean/jerk will increase each round.  Round 1 (135/85 RX) (95/65 N). Round 2 (155/105RX) (115/75N). Round 3 (185/125RX) (135/85 N).  Teams are responsible for changing their own weight. Teams will split into pairs, coed or same sex.  Each pair will choose a movement, either snatches or clean/jerk. For example, pair 1 will complete 30 snatches.  Then pair 2 will complete 30 clean/jerks. They will continue that pattern until all reps are complete. Teams will be assessed a one second penalty for each rep not completed within the time cap.

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. 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 allowed. Full “squat” snatches and split snatches are allowed, but not required.

Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.