As we've been discussing (and doing) over the last few weeks in the current "micro-cycle" our weightlifting complexes continue to build - and today we add some complexity (pulling from the floor to start) and loading (a bump in percentages) to last Friday's Clean & Jerk complex.
So let's head into the weekend once again with some good old fashioned barbell therapy - the Arena Ready Happy Hour... the one at a different kind of bar!
WOD For 06-29-18:
Every 90 Seconds For 20 Rounds (30 Minutes):
Squat Clean + Front Squat + Jerk
*Use FOUR Weights:
ROUNDS 1-5: Light (50-60% of 1RM C&J)
ROUNDS 6-10: Moderate (60-70%)
ROUNDS 11-15: Moderate-Heavy (70-80%)
ROUNDS 16-20: Heavy but NOT max (80-90%)
*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.