12/16/14

Competitor:

 

BBG

 

1) 5X1@80% (of max for complex) High Pull (from floor) + Hang Snatch (power position) – rest as needed

 

2) 5X1@80% (of max for complex) Hang Clean (power position) + Front Squat + Jerk – rest as needed

 

BB Cycling

 

3X5 UB Cleans (full squat – from the floor) @ 65% (of max Clean) – rest 90 sec.

 

Strength

 

1a) 3X2@80% Paused Clean Pulls (3 count pause at knee) – rest 90 sec.

 

1b) 3X2@80% Push Press + Hold (3 count lockout hold overhead) – rest 90 sec.

 

Conditioning

 

3 rounds for time of:

 

9 C2B pull ups

 

Streamline:

 

 

BBG:

 

5X1@80% Hang Clean + Jerk – rest as needed

 

Conditioning:

 

3 rounds for time of:

 

9 Bar Muscle-Ups

21 Burpee Box Jumps 24/20″

 

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