You may notice the increase in barbell complex frequency as we continue building with several drills and movement combinations.  For Friday classes we re-visit a format we’ve used with great success in previous training cycles for the clean & jerk. 

Let's get get the weekend started right with some Friday Barbell Therapy!    

WOD For 08-16-19:

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.