March 30th 2016

Tech : Barbell Complex

Record your best Complex: Squat Clean + Hang Squat Clean + Front Squat + Jerk 

We have 20 min in our 3's to accumulate a 1RM, all 3 scores added together



WOD 1 : 

As many reps as possible in 3 mins of: Dumbbell Squat Clean, 20/12.5 kg

in 3's complete a team total

Each Athlete has 3 min to complete max reps.


WOD 2 : Each round for time:

Run: 6x 200m Perform at 85% effort / RPE 16

Rest 30 secs between efforts.

10 min to get through these including rest.

Scaled athletes complete as many 200m as possible in 10 min.

James Davidson

ne37 1pr