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!!
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.
3 Rounds for time of:
5 Bar Muscle-ups
10 Squat Cleans (135/95)
20 Box Jump Overs (24"/20")
50 Shoot Thru’s
100 Hollow Rocks
50 Hollow Rock Rolls
**Break up anyway**
Posted on Mon, November 14, 2016
by Sue Ann Van Damme