You may have noticed the increase in barbell complex frequency recently as we continue building with several drills and movement combinations. For Friday classes we re-visit the format we used last Thursday with a snatch complex, but this time for a variation on the clean & jerk. The percentages are a bit lighter than the snatch version from last week since the 90-second intervals remain and the C&J complex will be heavier than the snatches, and more taxing in general - that 90-seconds will feel fast when the bar starts getting heavier.
Let's get get the weekend started right with some Friday Barbell Therapy!
WOD For 06-22-18:
Every 90 Seconds For 20 Rounds (30 Minutes):
Hang Squat Clean + Front Squat + Jerk
*Use FOUR Weights:
ROUNDS 1-5: Light (40-50% of 1RM C&J)
ROUNDS 6-10: Moderate (50-60%)
ROUNDS 11-15: Moderate (60-70%)
ROUNDS 16-20: Moderate-Heavy-ish (70-80%)
*Technical Consistency! Ideally 20 of 20 made rounds, no misses!
*If you miss during Rounds 16-20 you MUST lower the weight the next round.
*Any style of jerk is allowed.