10.21.2016 Barbell Complex and 21-15-9

STRENGTH:

From Rack

2 Front Squats + 1 Power Jerk + 1 Split Jerk @ 70% of Best Jerk

(Can be taken from Clean and Jerk if you do not have a 1rm Jerk from rack)

x 6 - 8 Sets

20:00 To Complete

METCON:

21-15-9

Front Squat 115/85

Jerks  115/85

(same weight/same barbell - absolutely no exceptions)

**And yes... this is from the ground... not the rack. Don't even ask.**