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.