9/7/2019 - Complexes are the best

September 7, 2019

 

M-1:  Front Squat/Split Jerk Complex

 

E2MOM X 6

 

Option A:
2 Front Squat + 1 Split Jerk

 

Option B/C:
2 Front Squat + 1 Push Jerk

 

*Build to a challenging but technically sound weight for today's complex.
*Start @60% 1RM Split Jerk and build



M-2: Hang Power Clean/Box Jump Over


3 RFT:

 

Option A:
20 Hang Power Clean (95/65)
20 Box Jump Overs (30/24)


Option B:
20 Hang Power Clean (75/55)
20 Box Jump Overs (24/20)

 

Option C:
20 Hang Power Clean
20 Box Step Overs


Gear 3

Target Time: 8:00 - 12:00

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