deadlift hold

Team SuperFit Lorton 4p 2019 - Workout 2

Amrap 15

50 DB Box Step Overs (50/35 All divisions) (24/20 all divisions)

40 T2B

30 Wall Balls (20/14 All Divisions)



Rules:   Teams will have 15 minutes to complete the workout.  Teams may split up the work in any manner. While work is being done on the amrap one team member must be doing a deadlift hold. When the bar is dropped all work must stop and new team member must go to the bar and pick it up.  Once the new team member engages in the hold, work may resume. Deadlift hold weight (135/85 RX) (95/65 N).   The weight for the snatch will increase each round.  

Step Overs:  The athlete may hold the DB in any manner.  They will step up on top of the box and go over to the other side.  Both feet must touch on top of the box and on the ground. Hips do not need to reach full extension.

T2B:  The feet must break the plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.

Wall Balls:  The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.