Team SuperFit Charlotte - Workout 1

3 Rounds

In 4 minutes complete

35 Synchronized Burpees

*Max Rep Snatch w/ remaining time*


Rules:  The workout will be made of (3) four minute rounds.  At the top of each round teams will complete 35 synchro burpees.  With the remaining time of each round, teams will complete as many snatches as possible.  Weights will increase each round.

RX = 135/85, 155/105, 185/125.  Novice = 95/65, 115/75, 135/85.  Any two team members can perform the burpees.  Only one team member will snatch at a time.

Burpees:  The athlete's’ chest must make contact with the floor. Athletes do not have to make contact with their chest at the same time. Athletes must get up at the same time.  Each athlete must make a two footed jump.  There must be a two foot jump w/ feet leaving the ground at the same time. The jumps do not have to occur at the same time.  

Snatch:  The bar must touch the floor each rep 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. Full “squat” snatches and split snatches are allowed, but not required.