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November 10, 2013

1) Clean complex ladder:
Power clean + hang clean

Complete clean complex every 30 sec with progressivley heavier barbells
Women’ starting weight: 95 (scaled/Master), 115, 135, or 155lb add 5lbs each progression, max increase is 30lbs
Men’s starting weight: 135 (scaled/master, 185, 225, 255 add 10lbs each progression, max increase is 30lbs

10 sec to rotate, 20 sec to lift.

Pistols will be used as the tie breaker. Complete reps with the remaining lift time on your failed lift.

2) 4 min AMRAP
5 x Deadlift (255/175lbs)
10 chest to bar pull ups

3) Row 500m then
3 rounds for time
15 toes to bar
10 thrusters (165/115lb)
then Row 500m

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