Warm Up
3 EB Hang Squat Snatch
3 V Up
3 Kipping Pull Up

MOB
Athlete's Choice

PAST SUPERFIT WORKOUTS TODAY!!

Workout #1

3 Rounds
In 4 Minutes Complete
35 Synchronized Burpees
*Max Rep Snatch W/ Remaining Time*

RULES:  THE WORKOUT WILL BE MADE OF (3) FOUR MINUTE ROUNDS.  AT THE TOP OF EACH ROUND TEAMS WILL COMPLETE 35 SYNCHRO BURPEES.  WITH THE REMAINING TIME OF EACH ROUND, TEAMS WILL COMPLETE AS MANY SNATCHES AS POSSIBLE.  WEIGHTS WILL INCREASE EACH ROUND.

WEIGHTS = 95/65, 115/75, 135/85.  ANY TWO TEAM MEMBERS CAN PERFORM THE BURPEES.  ONLY ONE TEAM MEMBER WILL SNATCH AT A TIME.

Workout #2
In 11 Minutes...

30-20-10
Hang Clean 95/65
Front Rack Lunge 95/65

Rules: Teams will have 11 minutes to complete the workout.  Teams will split into pairs.  Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins.  While one person is working the other must hold the bar overhead.  When the bar is dropped, athletes must switch.  Score will be total time it takes for both pairs to complete the workout.  There will be a one second penalty for each rep not completed within the time cap.

Workout #3
In 15 Minutes...

8 RFT
15 Calorie Row
12 Synchronized Burpees
9 Pull Ups

Rules: Teams will have 15 minutes to complete the workout.  Teams will split into pairs.  Pairs will alternate full rounds until 8 total rounds are complete.  They will be assessed a one second penalty for each rep not completed within the time cap.

Row: An athlete must stay on the rower until the requisite number of calories are met.  

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