Molly and Kelly at the 24 hrs of Heroes event! Great job everyone! Thanks to everyone who helped out, did an extra workout, brought food or beverages, COOKED, all those things. You are amazing. Each and every one.


Clean Complex

Clean DL + Hang Clean + Below the Knee Squat Clean (bar does not touch the ground)

  • Take about 12 minutes to build to a heavy weight for the day for this complex.
Every 3 Minutes for 6 Rounds:

400m Run
3 Power Clean
3 Squat Clean

L1: 115/75
L2: 95/65
L3: 75/55 or lower

Load  should be something capable of doing unbroken. Ideal ratio is sub 2:30 per round

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