Barbell Complex & 7 Minute AMRAP

WOD

Part 1: 5 Attempts to get a 1RM for the complex. All reps must be completed unbroken. The bar may only rest in the front or back rack position. Rest as needed between rounds.

1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind The Neck Jerk

Part 2: 7 Minute AMRAP

2 Ring Dips
50 Double Unders

Team Double Unders + Triplet

WOD

500 Double Unders
then:
21,15,9
Front Squat 95/135
Box Jumps 20″/24″
Handstand Pushups

Teams of 2 divide the work evenly with one athlete working at a time. Once the team completes the Double Unders, they will move to the triplet. Both athletes must complete their 21 Front Squats before the team moves to Box Jumps, then Handstand Pushups.

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