Friday

For Time:

10-8-6-4-2

Burpee Pull-Ups 

5-4-3-2-1

Barbell Complex

• 1 Power Clean, 1 Front Squat, 1 Shoulder to Overhead, 1 Back Squat, 1 Shoulder to Overhead – All movements will have clear completion
• Use weight that is challenging, but that you can hold on to for all the movements in the complex 
• Sub Burpee Box Jumps or Burpees + Ring Row or assisted Pull-Up

RX+ Version:

2010 Central East Regional Event #1: “The Complex”

For Time:

5-4-3-2-1 

Muscle-Ups 

Barbell Complex 115/65

• 1 Power Clean, 1 Front Squat, 1 Shoulder to Overhead, 1 Back Squat, 1 Shoulder to Overhead – All movements will have clear completion  
• Use weight that is challenging, but that you can hold on to for all the movements in the complex 

Accessory:

3 Rounds For Quality:

20 Barbell Good Mornings 45/35

15 Dumbbell Floor Press

100 Meter Farmers Carry w/ Floor Press Dumbbells

L-2 Accessory:

4 Sets

:30 Wall Facing Handstand Hold

15 Hip Extensions

Check out our new online training option: EDGE At-Home!