Have fun and treat the complex like a competition. All movements must be done without dropping the bar, hence “complex”. For the WOD we are looking for 90% effort for each set. BB movements should be done UB for as long as possible.
Strength
In Teams of 2 in 8:00 Work to Max Load in:
1 Clean Grip Deadlift + 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
WOD
5 Rounds of:
15 Deadlifts (135, 95)
12 Front Squats (135, 95)
9 Calorie Assault Bike
Rest 2:00
L3: (115, 75)
L2: (95, 65) (20s Max Effort Assault Bike)
L1: (75, 55) (20s Max Effort Assault Bike)
Alternate Scaling Options:
– Assault Bike: 15/12 Calorie Row, 100m Run, or 9 Burpees.
Extra Credit
Accumulate 3:00 of Glute March + 8-10 Hollow Rocks every time you stop.