Big Clean Complex 1-1-1-1-1
3 position clean + push press, 3 position clean + push jerk, 3 position clean + split jerk
No dropping the bar
Use the heaviest weight you can for each set.
Rest as needed between sets.
Cashout:
Strict Pull-ups/C2B
6, 5, 5, 4, 3
Competitors:
Oly:
Big Clean Complex 1-1-1-1-1
3 position clean + push press, 3 position clean + push jerk, 3 position clean + split jerk
-No dropping the bar
Use the heaviest weight you can for each set.
Rest as needed between sets.
Metcon:
For Time:
50-40-30-20-10
Kettellbell Swings 24kg/16kg
100-80-40-30-20
Double Unders
-then-
100 Wall Balls 20/14lb
Gymnastics:
1 Set
10-30s False Grip Hang
1 Sets:
Max False Grip Ring Pull-ups
1:00 Rest
1 Sets:
Max Ring Dips
1:00 Rest
3 Sets:
1 Muscle-up
-or-
Max Strict Muscle-ups
1:00 Rest
