3 Rounds of:
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks
Get Fit
21 Thrusters 95/65
21 Chest to Bar
1:00 Rest
15 Thrusters
15 Chest to Bar
1:00 Rest
9 Thrusters
9 Chest to Bar
8 Min Cap
(Wellness WOD)
21 DB Thrusters 35/20s
21 Pull Up Variation
1:00 Rest
15 Thrusters
15 Pull Up Variation
1:00 Rest
9 Thrusters
9 Pull Up Variation
Get Powerful
Clean & Jerk Complex
1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
Every :90 for 15:00
Competitors Extra
EMOM 20 of:
Min 1 - 15 DB Bench Press
Min 2 - 10 Strict Pull Ups
Min 3 - 5 Wall Walks
Min 4 - 1:00 Rest
Repeat cycle for 5 rounds.
ATHLETES NOTE:
On the Complex, try to build to a "working weight" within the first few windows. Then build very gradually from there, until going for a heavy single complex in the last two attempts.
BODYBUILDING WORKOUT
Routine 2b: Legs
- Barbell Front Squat (4 x 8-12 reps)
- Weighted Lunges (4 x 8-12 reps)
- Hack Squat or Leg Extensions (4 x 8-12 reps)
- Leg Curls (7 x 8-12 reps)