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Warmup: Line drills - outside, Squat and Overhead Prep/MOB, Burgener Warmup
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At 15 after...the clock will start at 00:00
Barbell Complex - 15 Mins to find 1 Rep Max on the following complex
Clean Pull or Clean Grip Deadlift
Squat Clean
Paused Front Squat - 3 Count
Push Press
Paused Jerk
Start at 15:00
5 Min Max Effort Row - score = Calories
Rest 5 Mins then
Start at 25:00
3 RFT:
8 Cleans 155M/105W
150 Meter Sprint - 75 Meter and back
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Video example of the barbell complex below with Joey's favorite Olympic lifter...Dmitry Klokov.