Team SuperFit Hampton Roads 2017 | Workout 1

Part I

Amrap 5

5 Hang Snatch (115/75 RX/M40) (95/65 N)

5 Burpees


Part II

5 Minutes

1RM Snatch


Rules:  Teams will have five minutes to complete as many reps as possible for part I.  At the 5 minute mark, teams will receive 5 minutes to work up to a 1 RM Snatch.  Only one person works at time.  Teammates may switch at any point.  The workout will be scored 2 separate events.  Part I scoring = total reps as a team.  Part II = total weight as a team.

Hang Snatch:  The bar must start below  the hip and finish overhead with the hips and knees fully extended with the elbows in front of the bar.  A full squat is not required.

Burpees:  Will be performed with a hand release over a bar.  The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count.  The feet MUST touch the floor before the hands when jumping over the bar!

Snatch:  The bar must be fulled from the floor and in one motion finish with the hips, knees, and elbows fully extended. Press outs are okay.  A hang snatch WILL NOT BE ALLOWED.  Full “squat” snatches and split snatches are allowed, but not required.