A) 8mins to find heavy complex:
4 Push jerks + 2 split jerks (from floor)
-Into-
7mins to find heavy complex:
2 Push jerks + 1 split jerk (from floor)
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B) For time:
15 Power snatches @L1=25/15kg – L2=35/25kg – L3=45/30kg
30 Wall balls
15 Clean + jerks @L1=45/30kg – L2=55/37.5kg – L3=65/45kg
30 Wall balls
15 Cleans @L1=55/37.5kg – L2=70/50kg – L3=85/65kg
30 Wall balls
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C) 7min AMRAP:
3 – 6 – 9 – 12 – 15 T2b
8 Front rack alt lunges @L1=30/20kg – L2=43/30kg – L3=53/35kg
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Notes:
Part A – For our strength piece today we have a complex with some overheads. Being taken from the which in turn will warm your back up and also get the movement primed for part B.
For the 1st 8mins we won’t be getting overly heavy due the amount of reps but will still feel heavy respectively, so make sure to stay in your heels in the dip + drive, brace the core and move those feet!!
For the 2nd lot of our complex this is where we can start to push the weight.
For some the clean itself could be the limiting factor, so if this is you take your time after that heavy clean to set everything (stance, grip etc) then drive those legs hard.
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Part B – For our conditioning piece we have a barbell movement leading into a set of wall balls, with the barbell changing in movement each round and also increasing in weight along with it, efficiency with the barbell is key for this workout. The reps aren’t high but it will get heavy by the end so good positions and mechanics from the start will go a long way, especially if you are one that struggles with wall balls. If you are strong with wall balls you can afford to push the cycle rate with the barbell, if not then keep the reps smooth on the bar with a quick breath between and break up the wall balls in to sets of 10’ish from the start but then dig deep on that last round of wall balls and get it done in as minimal sets as possible.
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Part C – For our last piece we have an ascending ladder with T2b while the lunges will stay at 8 reps the entire 7mins.
Focus on big smooth kips on the t2b and be sure not to blow out the grip too early. So as we start to get deeper into the double digits we need to start being strategic with how to break up the reps. Every time we are on the barbell focus on your breathing and relaxing that grip as much as possible.
