6/16/2015

15
Jun

6/16/2015

Take 20 minutes to find a max weight for the complex below. Make sure each rep is exactly as written, i.e. don’t combine the second deadlift and first hang power clean into a power clean from the ground. You must hold onto the bar without letting go, but you may regrip in your hip crease or in the front rack (not on the ground).
Metcon is a relay race. It starts at one end of the gym with Athlete A doing 10 heavy KB swings and a suicide sprint. They tag Athlete B who goes, and then Athlete C. Repeat in this fashion for 5 rounds.

Strength

Max complex:
2 deadlifts
2 hang power cleans
2 deadlifts
2 hang cleans
2 front squats

Conditioning

In teams of 3:
15 rounds for time (5 each)
10 KB swings, 70/53#
1 suicide sprint

2 Responses

  1. Aileen

    Taylor 95 / 35#
    Tanya 70 / 35#
    Sarah B 65 / 25#
    11:09

    Sara 100 / RX
    Roni 100 / RX
    Lisa S 65 / 25#
    11:08

    Josh 125 / 53#
    Jason 115 / 53#
    Brian 75 / 53#
    11:06

    K 135 / 53#
    Sizzle 155 / RX
    9:42 (10 rds)

  2. Vin

    Lyon 135
    Plentus 200
    Wood 165
    8:24 Rx

    Ali 105 rx
    Trish 70 35#
    Danielle 95 rx
    9:20

    Nikki 55 35#
    Brian 165 53#
    Lance 95 53#
    8:45

    Mark 135 53#
    Ron 105 53#
    Aileen 115 Rx
    9:35

    Ron E 235 sub row
    John 120 Rx
    Meghan 95 44#

    deeks 185 Rx
    Lam 155 Rx
    Frank 155 Rx
    8:45

    Matt C 155 Rx
    Dave 145 Rx
    Pavan 125 Rx
    8:45

    Matt S 125 55#
    Bobby G 105 55#
    Deery 135 55#

    Molly O 85 Row 44#
    Sam 135 55#
    7:49

    G 195 Rx
    Christian 125 35#
    7:05

    Dawn 85 26#
    O 125 Rx
    7:33