Friday, 2-22-13
Strength/Skill – 5 attempts to establish a 1RM of the barbell complex:
1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk
Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from overhead after the final BtN Jerk. Rest as needed.
-then-
3 rounds for time of:
12 Ring Dips
9 Knees to Elbow
5 Snatches (full squat) @ 85% IF YOU USE THE ROGUE RINGS HANGING FROM THE CEILING ROLL THEM BACK UP AFTER YOU ADJUST THEM. DO NOT LEAVE THEM HANGING!!!