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2 Power Clean + 2 Front Squat + 2 Push Jerk 1-1-1-1-1
BARBELL COMPLEX
We’ll have 13 minutes to build to a heavy 6-rep complex
As a reminder, each set is designed to be completed unbroken
Look to complete around 7-10 sets, which works out to a set every 1:20-1:50
Coaches will be around to watch and give feedback , as this is the best time to get around for corrections before the higher intensity wod.
30-20-10 reps, for time of:
Power Clean, 95/65 lbs
Front Squat, 95/65 lbs
Push Jerk, 95/65 lbs
WORKOUT BRIEF
DESCRIPTION
Today’s two-part day focuses on barbell cycling at both heavy and lighter weights
We’ll start things off with a 6-rep barbell complex that is designed to be completed unbroken
We’ll build to a heavy complex with the movements that are also used in our conditioning piece
Over the 3 rounds of “Snickers”, we’ll complete 180 total reps on the barbell
For this reason, choosing the correct weight is important
The most challenging movements will likely be the front squats or push jerks
Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh
The intended time range for this workout is between around 9-15 minutes
MODIFICATIONS
POWER CLEAN
Hang power clean
Single or double DB power clean
Sandbag power clean
FRONT SQUAT
DB or med ball Goblet squat
Air squat
PUSH JERK
Single or DB push jerk / push press
Kneeling DB strict press (split reps in half per arm)
STRATEGY
GENERAL
There are just as many reps in the opening round of 30 as there are in the final two rounds of 20 and 10
For this reason, it’s important to make it out of the round of 30 feeling ready to keep pushing
Setting yourself up for a strong set of 20 is the name of the game
The middle round tends to be the most difficult, as there are still 60 total reps to complete here
Knowing the workout is almost over, the set of 10 is where you want to be aggressive
Keep this in mind when considering your plan of attack for each set (see below)
ROUND OF 30
1 Set: 30
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6-6-6-6-6
6 Sets: 5-5-5-5-5-5
ROUND OF 20
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5
4 Sets: 5-5-5-5
5 Sets: 4-4-4-4-4
ROUND OF 10
1 Sets: 10
2 Sets: 5-5
3 Sets: 4-3-3
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