Team SuperFit Roanoke Workout 1

3 Rounds

In 3 Minutes Complete

150 Double Unders (100 Novice)

Then

Max Rep Squat Cleans (185/125 RX) (115/75 N)


Rules:  The workout will be three, three minute rounds.  There will be no transition between rounds.  At the top of each three minute round teams will complete 150 DUs (RX), 100 DUs (N).  With the remaining time of the round teams will complete as many squat cleans as possible.  Rd. 1 (185/125 RX) (135/85 N), Rd. 2 (205/135 RX) (155/105 N), Rd. 3 (225/155 RX) (185/125 N).  Score will be total squat clean reps.  Only one person may perform doubles unders at at time.  One male and one female may perform squat cleans at the same time.  Teammates may switch at any point.

Double Unders: The rope must pass under the feet twice.

Cleans:  The bar must be pulled from the floor, pass through a full squat, and finish with the hips and knees fully extended with the elbows in front of the bar.  Deadlifts into hang squat cleans are allowed.  A power clean into a front squat will be allowed.