Team SuperFit Lorton 2017 - Workout 1

In 4 minutes complete:

Rd. 1 - 50 Synchro Deadlifts (185/125 RX) (135/85 N)

Rd. 2 - 40 Syncho Deadlifts (185/125 RX) (135/85 N)

Rd. 3 - 30 Synchro Deadlifts (205/145 RX) (155/105 N)

*remaining time of each round perform max rep clean/jerk


Rules:  The workout will be comprised of  x3 (4) minute rounds. There will be no transition between rounds.  At the top of each round, teams will complete the required amount of synchronized deadlifts.  With the remaining time of each round, they will perform as many clean and jerks as possible. For the deadlifts, team members can switch out at any point.  For the clean and jerks, only one person lifts at a time.  Scoring will be total clean/jerk reps.

Synchro Deadlifts:  The bar must touch the floor each rep.  Each athlete must finish with their hips and knees fully extended with their shoulders behind the bar.  Teammates performing the deadlifts must descend at the same time to start each rep..  If one athlete finishes before the other, he/she must wait for the second athlete to finish their rep before starting to descend for the the next rep.

Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.