Strength/Skill:
Every 2 min for 6 Rounds
1 Squat Clean + 1 Front Squat + 1 Jerk @65% C&J Max
-Meant to be done unbroken as a complex
Metcon:
3-6-9-12-15…
Chest to Bar Pullups
Cal Bike
Accessory Work:
Clean Deadlifts (4RM)
(Build up to a heavy 4 rep, should be based on 105% of your 1RM Clean and jerk, then 2 drop sets at 90% and 85%)
3 sets
10 SL Kettlebell Deadlifts
10 heavy DB shrug (use straps if needed)
Mobility:
3 min IT Band Smash, per side
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Alex Ebert
16.9/18 cal
Gave myself a 10 min cap. 120# clean complex at work
8
1
Geez! You couldn’t have waited another minute? 😆
Jennifer McFall
Strength done with 35lb bar
500m intervals with 1:30m rest.
2:21,
2:15,
2:15,
2:17,
2:50
8
0
Mike Cegelski
9/18 C2B
165# Clean Complex/
Time Domain was like 2 minutes, too fast, too fit, too elite
15
0
Theresa Rosenquist
Rest day
SI joint care & recovery day.
Well, now you know you can trust me to keep a secret. 😃😆😎🤩
0
0
Toni Wilson
10/15 c2b rxish
Shoulders not warm until round of 9 so some chest misses, 100# clean complex
11
0