Team SuperFit Richmond - Workout 1

Clean/Jerk “Ladder”

RX: 135/85, 155/105, 165/115, 185/125, 205/135, 215/145, 225/155, 245/165

Int/Masters 115/75, 135/85, 155/105, 165/115, 175/120, 185/125, 205/135, 215/145

Novice 95/65, 115/75, 135/85, 145/95, 155/105, 165/115, 175/120, 185/125

 


Rules:  Teams will have 1 minute to complete as many reps as possible at each weight.  There will be a 10 second transition between bars.  Team must complete 1 rep to move on to the next bar.  If a team fails to complete one rep, the workout is over.  Scoring for the workout will be total points.  Bars 1-2 = 1pt, Bars 3-4 = 2pts, Bars 5-6 = 3pts, Bars 7-8 = 4pts.


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.