3.26.21 FRIDAY “21.3 and 21.4”

STRENGTH:

10min to work up to a complex of:

1 Deadlift

1 Power Clean

1 Hang Clean

1 Jerk

*hang onto the barbell for all 4 movements

METCON:

15 Front Squat…95/65

30 Toes to Bar

15 Thrusters…95/65

1min Rest

15 Front Squats…95/65

30 Chest to Bar Pull Ups

15 Thrusters…95/65

1min Rest

15 Front Squats…95/65

30 Bar Muscle Ups

15 Thrusters…95/65

For Time

(15min Time Cap)

*Immediately following completion of 3rd set of Thrusters or the Time Cap take 7min to establish a 1RM of the COMPLEX:

1 Deadlift

1 Power Clean

1 Hang Clean

1 Jerk

For Total Weight