Rogue: The Bella Complex
Find your heaviest load for the following unbroken complex:
1 Clean
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
* 5 minute time cap to complete the complex.
5 rounds for time of:
10 Hang Power Cleans, 135/95 lbs
50 Double Unders
This should be a quick one so allow 10 min for this workout
HANG POWER CLEAN
Choose a weight you can complete in 1-2 sets
DOUBLE UNDERS
Choose a double under rep number or variation that you can complete in 1 min or less
Substitute 75 single under for double unders
See modifications for more options
STRATEGY + WOD
GENERAL
With some of back and forth between the barbell and the rope, let’s aim for urgent transitions today
Part of that is just getting the hand on the barbell for the first rep
The challenge of todays workout is how long can we hang onto 1-2 sets of each movement each round
It can be helpful to place the rope down neatly on the ground after each set to make for quick and easy transitions back to the jump rope
MODIFICATIONS
HANG POWER CLEANS
Double Hang Dumbbell Power Cleans
Single Dumbbell Hang Power Cleans
DOUBLE UNDERS
Reduce Reps
Double Taps
Single Unders (75)
1 Min Time Cap
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