Team SuperFit Richmond - Workout 3

3 Rounds

In 3 minutes:

75 Double Unders (50 - Int/M) (25 - N)

15 Snatch (135/85 RX) (115/75 Int/M) (95/65 N)

Max Rep T2B


Rules:  Teams will complete three rounds of the workout.  There will be a 30 second transition between rounds.  At the beginning of each round teams must complete required work before their T2B.  If a team does not complete the required double unders and snatches, they must start over at the next round.  Scoring will be total T2B reps. Only one person works at a time.  Teammates may switch at any point.

Double Unders:  The rope must pass under the feet twice.  If the rope is trapped on the second pass, the rep does not count.

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.

T2B:  The feet must break the plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.