“Complexes & BBJs…”

Front Squats… Done!!!

Once Again… PRs All Over The Place!!!

“ELBOWS UP!!!”… “HIPS HIPS HIPS!!!”… “KNEES OUT!!!”… “CHEST UP!!!”… “BREATHE!!!”…

That Was Crazy!!!

Not To Mention A Nasty Little “2/3rds” MetCon…

Great Work…

Now Some Fun Stuff!!!

On To Some Heavy Olympic Lifting… Before The MetCon…

Strength 1st Today…

I Know Sunday’s Blog Said A 3 Lift Complex…

Well… Let’s Take Away 1 Rep…

Technically… We’re Going For A POWER Clean Plus A Hang POWER Clean…

But…

If The Weight Gets Heavy Enough & Takes You Into A Squat… SWEET!!!

It Won’t Go On The WhiteBoard For The Day… But Just Make Sure You Keep Your Own Personal Records Accurate…

Was It 2 “Powers”???

Was It A “Power” & A “Squat”???

Was It 2 “Squats”???

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ALRIGHT… HERE WE GO!!!

Strength… 

You Will Have 15 Mins To Establish You Heaviest 2 Lift Complex:

1 Power Clean + 1 Hang Power Clean

MetCon…

Using 70% of your Heaviest 3 Lift Complex…

***1 Rep Is A 2 Lift BarBell Complex of: 1 Power Clean + 1 Hang Power Clean…***

***Burpee Box Jumps… Rx’d: M-30″/F-24″…***

15 Min TIME CAP!!!

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5 BarBell Complexes

10 Burpee Box Jumps

4 BBCs

10 Burpee Box Jumps

3 BBCs

10 Burpee Box Jumps

2 BBCs

10 Burpee Box Jumps

1 BBC

10 Burpee Box Jumps… TIME!!!

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3…2…1…GO!!!

Mando

3.27.2019 WOD & Scores…