Complex Complex. Simple Metcon.

Competition Class

Strength

Skills & Drills

COMPETITION

A. 2 Rounds
Row 30/20 Calories
3 strict press from split, 3 BTN jerk from split, 3 jerk balance, 3 tall jerks

B. 1.1.1 Jerk (from rack)
57 / 62 / 67
*10s between singles
*rest as needed b/w triples

C. 4 x 1.1 Jerk
62 / 67 / 72 / 77
*10s b/w singles
*rest as needed b/w doubles

D. 5 x 1 Jerk
72 / 77 / 82 / 87 / 82

E. E30s x 6
1 Jerk Dip & Drivel @ 105-110% (maintain perfect position)

MetCon

Class

10min to work to max in the complex:
1 Power Clean + 1 Hang Power Clean + 1 TnG Power Clean

5 Rounds for Time:
12 Alt DB Hang Clean & Jerk 50/35
12 Sit-ups
12 Alt DB Snatch 50/35
12 Sit-ups