ACD 2014: FINALS EVENT 3 RELEASED.
Trainer Warm Up 15 Min.
Skill: Clean Complex of Power Clean+ Hang Squat Clean (10 Min.)
Warm Up then do 3 Complexes unbroken. This is not a 3RM Test. Focus on technique and Bar Speed. The Bar should never rest in transition.
EMOM 21 Min.
Min 1: Row 20/15//15/12 Cal.
Min 2: 10 alternating Pistols.
Min 3: 1 heavy Squat Clean/ 3 medium Squat Cleans
Competitors go for weighted Pistols. Your choice of weight for Squat Cleans. Beginners may do Power Clean + Front Squat.