31 October 2018


“The Complex”

Seven Rounds for Time:
7 Hang Power Cleans
7 Front Squats
7 Shoulder to Overhead

Rest as needed then,

One Minute Of Concept2 Rowing (Max Calories)
Rest 1:00
One Minute of Assault Bike (Max Calories)
Rest 1:00
One Minute of Double Unders (Max Repetitions)

Note: Todays “Complex” comes from our friends at NYPD. Athletes can pick the weight. Ideally, the weight should allow consecutive repetitions through all 21 repetitions, only dropping the bar at the end of the 7th Shoulder to Overhead. The Rx’d weight at NYPD was 95lb. for men, and 65lb. for women.



“A strength and conditioning regimen devoid of gymnastics, bodyweight movements is deficient.”
– Coach Greg Glassman


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