Team Superfit Apex Workout 3

4 Rounds for Time

11 MINUTE CAP

30 CALORIE ROW

25 BOX JUMPS (MM RX 30)(MF & FF RX 24)(MM NOVICE/MASTERS 24)(MF & FF NOVICE/MASTERS 20)

20 SNATCHES (115/75 RX)(75/55 N)

 


Rules:  Teams will have 10 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap. Only one person may work at a time.  Teammates may switch at any point.

Row:  Teams will row until they reach 30 calories

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

Snatch: Snatch:  The bar must touch the floor each 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.  Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete 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.

Dalton Byerly

Richmond VA 23220, United STates