Team SuperFit Roanoke 2017 - Workout 1

In 11 minutes...

30-20-10

Hang Clean (135/85 RX) (95/65 N)

Front Rack Lunge (135/85 RX) (95/65 N)


 

Rules: Teams will have 11 minutes to complete the workout.  Teams will split into coed pairs.  Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins.  While one person is working the other must hold the bar overhead.  When the bar is dropped, athletes must switch.  Score will be total time it takes for both pairs to complete the workout.  There will be a one second penalty for each rep not completed within the time cap.

Hang Cleans: The bar must start at or below the hip and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans, hang power cleans, deadlifts into hang cleans, are all acceptable.

Front Rack Lunge:  The bar must be racked at the shoulders.  The athlete must touch one knee to the floor and stand up with the hips and knees fully extended. They must repeat the same process for the knee. Reps must be alternated.