Team SuperFit Lorton - Workout 3

For time:

10 Minute Cap

40 Hang Snatch (135/85 RX) (95/65 N)

80 OHS (135/85 RX) (95/65 N)

40 Hang Snatch (135/85 RX) (95/65 N)


Rules:  Teams will have 10 minutes to complete the workout.  Teams will split into pairs, either same sex or coed. While one pair is working on the rep scheme the other pair is hanging from a pullup bar.  When one person drops from the pullup bar, the pairs must switch.  Work on the rep scheme can only be performed while the other pair is hanging.  Only one person may work on the rep scheme at a time.  Pairs working on the rep scheme can switch at any point.


Hang Snatch:  The bar must be pulled from below the hip and finish with the bar overhead with the hips and knees fully extended in one continuous motion.  Press outs are allowed but the bar cannot be pressed out from below eye level.  A squat is not required.

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended at the top of the movement with the arms locked out.

Pullup Hang:  Athletes must hang with the arms fully extended and the feet off the ground. Any grip is allowed.