Bye Bye Grip…
A Whole Lot Of Complexes… Both In The MetCon… And The Strength…
For The BarBell Complex… We’re Gonna Use 60% Of Whatever You Got On Monday’s BarBell Complex…
If You Didn’t Come Monday… The “Rx’d” Weight Is 95lbs/65lbs…
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ALRIGHT… HERE WE GO!!!
MetCon…
***BarBell Complex: Hang Power Clean + Hang Clean + Front Squat + Shoulder To OverHead…***
***Gym-Nasty MODs…***
Toes To Bar: Rx’d… MOD 1: Controlled Hanging Knee Raises… MOD 2: Toes To Beam…
Chin & Chest To Bar Pull Ups: Rx’d…. MOD 1: With Band… MOD 2: Jumping…
Bar Muscle Ups: Rx’d… MOD 1: Jumping… MOD 2: Burpee Pull Up… MOD 3: Burpee Box Jumps…
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For Time:
1 BarBell Complex
20 Toes To Bar
2 BarBell Complexes
16 Chin To Bar Pull Ups
3 BarBell Complexes
12 Chest To Bar Pull Ups
4 BarBell Complexes
8 Bar Muscle Ups
5 BarBell Complexes…
3 Min Rest…
Strength…
You Will Have 10 Mins To Establish Your Heaviest 5 Lift Complex:
3 Front Squats + 2 “Shoulder To OverHeads”
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3…2…1…GO!!!
Mando
2.15.2021 WO & Scores…
RainCrossStrengthandConditioning 