130326 ~ C&J Complex

130326 ~ C&J Complex

Happy Belated Birthday Rasul!! Hope you had a great time yesterday with the Kettlebells and Pullups! 

Skill

EMOM x 7 min complete the following complex:

Deadlift

High Hang Power Clean

Front Squat

Hang Squat Clean (above the knee)

Press

Split Jerk

***Heaviest Possible! Do not drop the bar during the complex**

Then...

3 min AMRAP.  Aim for unbroken sets with good form!

Conditioning:

For time:

12 Power Snatch (115/75#)

12 Box Jumps (24/20)

9 Power Snatch (115/75#)

9 Box Jumps (24/20)

6 Power Snatch (115/75#)

6 Box Jumps (24/20)

Run 800m

Cash Out

3 x ME UB HSPU

**Work on kipping technique**

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