21-15-9 reps for time of:
Hang squat clean (135/95)
Congrats to Angelo (5T), Lanie (9th), Chuck (9th), Amber (10th), and Amy (11th), for competing in the Legends Competition this past weekend. Here’s a peek at the workouts we did….
Three minutes to find your 1 rep max Jerk.
**Your three minute window starts at the completion of your 2km run.
100 second AMRAP of the Bear Complex (135/95)
**1 Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press
**This is a non strict Bear Complex (you may Squat Clean and Thruster).
**This AMRAP starts 20 minutes into your heat after the 2km run and 1rm Jerk window.
Two rounds for max reps:
1min Hang Power Snatch
1min Box Jump 24″/20″
1min Handstand Push-Up
1min Front Squat 95/65
**Running 8min clock; no rest between rounds.
Deficit Deadlift (245/155)
Lateral Burpee Stick Jumps (in a sandbox) 24″/20″
Six rounds of a competition “Cindy” then
20 Stone shoulderings 115/70
60 Double Unders
120 meter Stone Carry 115/70
**This competition “Cindy” = 5 Chest to bar pull-ups, 10 Hand release push-ups with feet on a 45# bumper plate, 15 air squats.
Fun pictures to follow….