1 rm clean complex Workout
Focus: Spend 20 minutes to establish a 1RM with the following complex
1 Powerclean
2 Push Jerks
Metcon: 10 Minute AMRAP
5 Bar Muscle Ups – L3, 4 C2B & 4 Ring Dips– L2, 4 Mod C2B or Pull Ups, 4 Dips – L3
5 <a href='/journal/movements/306'>Shoulder To Overhead</a> 155/115 – L3, 135/95 – L2, Mod as needed L3 (wgt should be heavy)
200m Sprint
Score = 1RM / Rounds + Reps (ea 50m = 1 rep in final rd for run)
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