4/21 Barbell Complex

4 Rounds
1 BB Complex * (95/65)
20 Pull-ups

* BB Complex consists of
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Power Snatch Balances
You can rest anywhere but the bar cannot touch the ground during the complex.

12:26RX

Power Snatch Balances are f’ing stupid.

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2/25

Squat
1-1-1-1-1

4 Rounds
1 minute 10ft Wallball (20/14)
1 Minute Hang Power Clean (115/75)
1 Minute Rest

Squat
205-225-245(lil short)-245(pr!)

Metcon: 144rx

“Nasty Girls”

Front Squat
3(80%) 3X3X3 (85%) 3(80%)

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

FS
135-135-145-145-145-135

Metcon:
3 chest to ring Pullups/round for MUs
9:08

12/19

Jerk
3-3-3-3 (add 2.5#-5# to your last sets of triples)

Row 1000m
6 Rounds
5 Hang Power Cleans (155/105)
15 10ft Wallballs (20/14)

Jerk
105-115-110-110

Metcon: 15:49rx

11/29

Squat Snatch
1-1-1-1-1

4 Rounds:
9 Deadlift
6 Hang Power Clean
3 Push Press
Rest 3 Minutes
* For weight, not time (work up to heaviest possible weight)
** Must touch and go – no resting with bar on ground during rounds

Squat Snatch
75-75-85(power)-75-75

Metcon:
100-110-115(only got 1 PP)-95

11/10

Row 2000m
50 Pistols
30 Hang Cleans (225/135)

Scaled to 115# after a few failed attempts at 135. Boo.
22:20

8/10

EMOTM 10 Minutes
4 Pistols
2 Muscle-ups/ Muscle-up transitions/ Ring dips

30 Hang Power Cleans (155/105)
Run 1 Mile

EMOTM
4 pistols and 2 MU transitions per minute

Metcon:
10:15rx