COMPETITORS 8.7.15

August 06, 2015

A. SKILLS

3 Rounds

500m Row

HS walk 50ft

10 Butterfly C2B (perfect tight form)

10 Strict Ring Dips

10 Strict Toe Bars

B. STRENGTH

Front Squat

5-5-3-3-1-1-1

C. METCON

“The Big Clean Complex”

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

(Record is 205)

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