Skill/Strength:
Every 2:30 for 6 Rounds
1 Hang Squat Clean
Rest 10 secs
1 Squat Clean+2 Split Jerks
-Start around 70% of your C&J max
-Add load each round
Metcon:
3 Rounds
Run 400m
10 Deadlifts 315/225lbs
15 Chest to Bar Pullups
Accessory Work:
Front Squat 2×10 at 60% 1RM
Front Squat 1×10 at 65% 1RM
Front Squat 1×10 at 70% 1RM
-Rest 3 min between sets
Each for distance: Row: 5×3 mins
-Rest 3 mins between efforts
Mobility:
2 min hamstring smash per side
2 min calf/achilles smash per side
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Alex Ebert
Capped at 4/15 🤯
315 first round and 275 rounds 2&3. Clean complex up to 190#
17
0
Barb :)
13:54 200m, 105#, ring rows
I can finally press the empty barbell overhead…to jerk it…nope not yet. But progress is progress
5
0
Bradley Boockmeier
13:36. I did better then I thought. But it sucked huge round things
Clean complex up to 285#. Split jerk with a lighter bar. Nursing a wrist injury
6
0
Carrie Schatzman
2 + 1c2b; big green banded c2b; 155# DL
C&J up to 125#
Abs by Travis accessory 👍
9
0
Celia Osorno
That got spicy
Post week off: chest to bars 🥳🤩 endurance under strain 😵💫🤡💀 deadlift 170
Complex felt good
10
0
Cody Stelmach
14:15 // 225 complex!!
3 sets: 30 cal row, 25 UB Power snatches, 30 cal bike erg then rest 3 min
17
0
james macco
Capped at 5/15 C2B's* DL @ 275#.
Complex up to 175#//// Abs by Travis for AW
17
0
Jenna Decker
15:15 // capped
I didn’t shave my legs or my reps. 🤷🏻♀️ Complex to #145. RX weight for deadlifts. Kipping pull-ups.
16
1
Jenny Wesolowski
12:08
135# deads. First rd, single arm supported db rows 8 each side 45#, last 2 did double bent over db rows 40# each (15 reps not 8). Complex 70#-85# (stayed at 85 last 3 rds) push jerk instead of split.
10
0
Maria Onaindia
14:40*
DL @ 205# for good form-rest same (did some extra C2Bs to make up for misses), complex to 120#, accessory FS after to 120# was tough
17
0