Team SuperFit Richmond 2018 - Workout 3

3 RFT (10 Minute Cap)

10 Power Clean + Hang Clean + STOH (155/105 RX) (135/85 Int) (115/75 N)

20 Burpees


Rules:  Teams will have 10 minutes to complete the workout.  While one person is working on the rep scheme the other partner will complete a 300 meter run.  When the partner returns from the 300m run work must stop. (Athletes will either complete rep they’re on or stop working.  Only full complexes will count as reps).  Teammates will alternate work on the rep scheme and running until three rounds are complete.  Time ends when the athlete on the final run crosses the finish line.  For example, if an athlete completes the third round of burpees but their teammate is still on the run, time will not be recorded until the running athlete reaches the finish line.

Complex:  The power clean must be pulled from the floor and finish with the hips and knees fully extended and the elbows in front of the bar.  The hang clean must pass through a full squat and finish with the hips and knees full extended with the elbows in front of the bar. The STOH must finish with bar locked out overhead with the hips and knees locked out as well.  The complex must be complete as three distinct and separate movements.

Burpees:  Will be performed over the bar with a hand release.  The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count.  The feet MUST touch the floor before the hands when jumping over the bar!