Weightlifting Strength Development

Macho Man Complex:

Athletes will have 15 minutes to work up to a heavy single complex.

Complex:
3 Power Cleans +
3 Front Squats +
3 Push Jerks

Weightlifting/Gymnastics Conditioning, Mid-Long Dura.

"Mixer"

For Time:
30 Snatches
20 GHD Sit-Ups
10 Muscle-Ups
20 Toes-to-Bar
30 Snatches

SN: SC=40-50%, RX=105/70, RX+=135/95 (2nd set of snatches are squat snatches for RX+)
GHD: SC=floor, RX/RX+=GHD
MU: SC=hardest pull-up option, RX=Bar MU, RX+=Ring MU
T2B: SC=<T2B, RX=T2B, RX+=30 T2B