WOD
“Heavy Complex”
7 sets, for load, of the complex:
1 Clean
1 Front squat
1 Jerk
– hands must stay on the bar
– after each set, perform 20 slow banded good mornings
STIMULUS
Total time: 20 Minutes
HEAVY
White Board Chat:
Heavy day with a heavy complex! Hands stay on the bar for this one! After each set today, our goal is to have a more active rest period. We will perform 20 slow banded good mornings after each round to help our glutes and hamstrings recover and then walk around after that before hitting our next set. Make each complex an event and put everything you have into them!
Modifications
IF we have a single arm injury, perform on your good arm with a heavy dumbbell or kettlebell
- Clean/Front squat/Jerk
- Scale the loading to allow us to receive the bar in a full clean
- If we are unable to go below parallel due to an injury, perform 2 power cleans plus a jerk
- If we are unable to jerk due to an injury, push press or strict press
FOR THE JERK, if we can split jerk, split jerk, if we are still working on the push jerk, let’s work there for today