Grab a Barbell

Competition Class

Strength

E2M10M

E2M10M
Work to max in the complex:
1 Deadlift, 1 Hang Clean, 1 Front Squat, 1 STOH

“Championship Complex”

8 Minute AMRAP
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead

Rx = 135/95
Rx+ = 185/95

SKILLS & DRILLS

On a 20min clock:

3x5 beat swings, perfect & tight

3x5 dynamic beat swings, bigger ROM, big whip with slight elevation

3x3 scap pulls + 3 strict pull-ups

then...

alternating sets without coming off bar

ME of 3 pull-ups + 3 C2B + 3 pu + 3 C2B ...

rest 2 min and repeat for 70% twice

10min EMOM
odds: 5 Bench Press
evens: 5 KB BO Row

Learn the Fundamentals!!

Posted 12 months AGO

Eric Barber

Founder & Coach

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