130924 ~ 3 is Complex!

Time to mix it up and have some fun with complexes....is this a strength portion or is it conditioning???

8 min to find a heavy complex of the following :

Hang Power Snatch

Power Snatch

3 OHS

then...

6 min AMRAP @ 80-85% above:

1 Complex + 20 mtn climbers

Rest 2 min

then..

8 min to find a heavy complex of the following:

Power Clean

Front Squat

Thruster

Then...

6 min AMRAP

1 complex + 3 Burpees to a 25# plate

then...

Rest 2 min

Complete 3 Rounds (6 min) of the following:

1 min 20m shuttle run

1 min ME KBS (70/50#)

Scored as 3 WODS!

Cash Out:

Stretch & Mobility!  Make sure you are getting your 50/50 GHD's in!!!

 

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.