Team SuperFit DC 2018 - Workout 1

7 Minutes

3RM Thurster


Rules:  The workout will begin with 2 minutes of power cleans (155/105 RX/M) (115/75 N)  Teams will receive 1lb added to their score for each clean. At the two minute mark, teams will have the remaining time for each team member to establish their 3rm thruster.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Power Clean:  The power clean must be pulled from the floor and finish with the hips and knees fully extended and the elbows in front of the bar.  A full squat is not require. A deadlift to a hang power clean is acceptable.