So we are bringing the pain today with the barbell. Enjoy!
1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, Ascending Weight!!
Start at a reasonable weight and work your way up to about 80% of you 1RM for the squat clean and jerk.
5 sets of the following complex:
12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks
Ascending Weight again!
This is supposed to be unbroken here. Its about barbell conditioning today so don’t throw on something you can only do 2 or 3 of at a time.
Rest as needed between sets!
Cliff see underlined portion above ^^^
Intent: Develop Barbell discipline with respect of just learning how to hold onto the bar. Technique will be key here, if your technique is lacking then you are going to use a lot more energy than necessary.
Exercise series 1: Stamina, power, agility
Exercise series 2: Stamina, strength
and thank Ben Bergeron for these 2 gems, they are a comp training WOD from a few weeks ago that seemed too good to pass up.