1.) Every 3 minutes for 15 minutes do 3 reps of complex:
Clean Pull to Hang Position->Hold 3 seconds->Clean from Floor @ approx 80%
2.) Giraffe
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24″
40 Air Squat
20 Burpee Box Over
30 Air Squat
10 Burpee Box Over
*3.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*4.) 5 rounds
6 minute cap
9 Overhead Squat 115/85lb
5 Bar Muscle Ups
*5.) 3 rounds
15 Back Extension
15 Reverse Hyper
Clean Pull to Hang Position->Hold 3 seconds->Clean from Floor @ approx 80%
2.) Giraffe
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24″
40 Air Squat
20 Burpee Box Over
30 Air Squat
10 Burpee Box Over
*3.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*4.) 5 rounds
6 minute cap
9 Overhead Squat 115/85lb
5 Bar Muscle Ups
*5.) 3 rounds
15 Back Extension
15 Reverse Hyper
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Alyssa DeNoble
7:30
125 cleans, ohs&bmu. Didn’t realize it was a 6min cap.did all 5rds🤷♀️
16
0
Brandi Binsfeld
9:57
115 Clean
14
3
I thought those were for me...
Nice push at the end!!
Awe thanks! Must have been those cheers I was hearing in the background that got me through!
Eric Hansen
28/30 air squats
145# cleans
20
1
Air squats are hard for us taller folk!!! Longer route to travel!!!
Jason Nobles
10:58
Not sure about the time cap, had all squats done at 10 min. 185 cleans after first set of 2/3 at 205.
10
0
Jennifer McFall
21/30 squats at cap, box step overs. 85lb clean
Sore foot from road march
17
0
Pauly VanderKelen
HG
5x4 HBBS @ 270# (wanted 5x5 but my torso was coming forward during the concentric portion of the lift) / EMOM10: 10 front rack lunges @ 135# for 100 total / 20 pistols where I grabbed my front foot / 10 pistols where I did not grab my front foot / strict HSPU skill work.
2
0
Sylvia Christensen
8:18
150# cleans. (Shoutout to Ashley for giving some great cues👊🏽). 265 DL.
6
0