Max Complex

Team SuperFit Delaware Workout 1

8 Minutes

Max Complex

1 Snatch + 2 OHS

 


Rules:  Teams will have 8 minutes to establish a max for the complex.  Each team will have a male and female bar.  Only one male and one female may lift at a time.  Each team will have two judges.

 

 

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.   A full squat is not required.

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended at the top of the movement with the arms locked out.

Team SuperFit Charlotte Workout 1

Max Complex

8 Min

1 Snatch + 1 OHS + 1 Hang Snatch

*60 OHS buy-in (135/85 RX) (95/65 N)*

 


Rules:  Teams will get 8 minutes to reach a max complex.  Before any complex attempts can begin, teams must complete 60 OHS reps.  Each team member must complete 15 reps.  All 15 individual reps must be complete before the next team member begins their 15 reps.  After 60 reps are completed, teams will have the remaining time to reach their maxes.

 

Snatch:  The bar must be pulled from the floor and pass through a full squat and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  No deadlifts into a hang snatch will be allowed.  A squat is not required

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended at the top of the movement with the arms locked out.

Hang Snatch:  The bar must be pulled from between the knee and hip and finish with the bar overhead with the hips and knees fully extended.  A squat is not required