Team SuperFit Delaware Workout 3

12 Minutes


30 Cal Row

20 Deficit HSPU - Hand Release Pushups (Novice)

10 Snatch (135/95 RX) (95/65 N)


Rules:  Teams will have 12 minutes to complete 3 rounds of the workout.  Only one person may work at a time.  Teammates may switch at any point.  Teams will receive a 1 second penalty for each rep not completed within the time cap.



HSPU: Deficit will be announced at the event.  Hands may not be placed outside of the plates.

The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the mat and the arms must be fully locked out at the top, with both feet against the wall.  For the hand release pushups, the chest must make contact with the floor with the hands released from the floor.  Elbows must be fully extended at the top of the movement.  Athletes may switch at any point but only one person may work at at time.

Snatch:  The bar must be pulled from the floor and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Press outs are allowed but the bar MAY NOT be pressed our from below eye level.  The RX division must pass through a full squat each rep.  A full squat is not required for the novice division.