Barbell Gymnastics

As an unbroken complex:

Hang Squat Clean

Front Squat

Thruster

You will warm-up and then put 20 minutes on the clock and try to find your heaviest set of the complex. Keep this unbroken, holding onto the bar for all three parts without dropping the bar. Altogether, you will be squatting THREE TIMES for one complex - once in the squat clean, once in the front squat, and another in the thruster. 

Score: 190-pounds

Accessory

3X1 Minute Double DB Overhead Hold

Rest 1 Minute Between Sets

Press those babies up there, get the biceps by the ears, keep the belly tight and HOLD for 1 minute!! Used 35 (left) and 44 (right) pound KBs as I thought the 50-pound DBs would be too heavy, especially with my left arm.