WORKOUT 3
100 Double unders
30 K2E to pull-ups
30 Hang snatch 35/25kg
100 Double unders
Movement Standards
Double unders:
Any rope may be used.
Rope must pass under the feet twice.
Only complete reps to be counted, not attempts.
K2E to Pull-ups:
Start at a full hang from thee bar.
Knee’s must make contact with the elbows simultaneously.
Athlete must then return to a fully locked out position at the elbow hip and knee (can pass through during a kip).
Chin must then pass above the horizontal plane of the bar.
If an athlete completes a K2E but ‘misses’ the pullup they do not have to do the K2E again, they may do one pullup to complete the rep.
One rep = one K2E + one pull-up
Snatches:
Bar starts from the hang.
The bar must halt between the knee and hip before starting the first rep and on redrafts of broken sets.
The bar may be caught above a squat a ridden down until the hip crease passes below the knee.
Passes through a full squat (crease of hip below knee) with the bar locked out overhead.
Bar must be moved stood to a position locked out overhead, with hip and knee extended with feet inside shoulders and head neutral.