Team SuperFit Lorton Workout 1

Snatch Ladder

MALE RX:  155-135-155-185-205

FEMALE RX: 75-85-95-105-115

MALE NOVICE: 75-95-115-135-155

FEMALE NOVICE: 55-65-75-85-95


Rules:  Teams will have 1 minute to perform as many snatches as possible at each bar. Only one person works at a time.  Teammates may trade off at any point.  There will be a 20 second transition to the next bar.  There will be a point value for each bar.  Points will increase with weight.  Bar 1 = 1pt, Bar 2 = 2pts, Bar 3 = 3pts, Bar 4 = 4pts, Bar 5 = 5pts.  Scoring will be total points.

Snatch:  The bar must touch the floor each 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.  Deadlift into hang snatch is allowed.  Full “squat” snatches and split snatches are allowed, but not required.