E1:30 x 5 Sets
1 Squat Clean (Floor) + 1 Hang Squat Clean (Top of Knees)
-This Complex is Unbroken
-Start Set 1 around 60-65% of 1RM clean and build every set to reach around 80-85% on Set 5
“The Surrender”
4 Rounds For Time: (14 min time cap)
20 Pull-Ups or 15 Chest to Bar
20 Abmat Sit Ups
10 Thrusters (115/80)
(Masters 45+)
4 Rounds:
15 Pull-ups or 12 Chest to Bar
20 Abmat sit ups
10 Thrusters (95/65)
Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups
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