161115~ Weightlifting Complex & A Little 3 Rounder!

3 Position work is back!!  Don't miss those lifts at the high hang!  Quick elbows and fast hips is where it is at!!

Strength:

3 Position Clean + Power Jerk + Split Jerk

Every 2 min x 12 min

Start at 50% of C&J Increase weight every round until you have reached a max. If you max out before 12 min is out…continue at 85-90% of your max lift.

Conditioning:

3 Rounds for time of:

5 Bar Muscle-ups

10 Squat Cleans (135/95)

 20 Box Jump Overs (24"/20")

Cash Out:

50 Shoot Thru’s

100 Hollow Rocks

50 Hollow Rock Rolls

 **Break up anyway**

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