May 7, 2021

Posted By: Christi

1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

Use the heaviest weight you can for each set.
Rest 1:30-2 minutes between sets

Our complex today will have us all being limited by one of the movement variations. Regardless our goal should be to have quality of movement and consistency in our pull position. Work on consistency with foot position in both the clean and the split jerk. Focus on length and width with hips square to the wall in front of you for the split jerk. Rest no less than 2 minutes and no more than 4 minutes between each set.


“Speal vs. Dutch”
For time:
10 Thrusters, 135/95 lbs
50 Double Unders
8 Thrusters, 135/95 lbs
40 Double Unders
6 Thrusters, 135/95 lbs
30 Double Unders
4 Thrusters, 135/95 lbs
20 Double Unders
2 Thrusters, 135/95 lbs
10 Double Unders
Goal: sub 7 mins

Optional Recovery/Endurance:
At the end of the couplet bike, row, or jog at a moderate pace till the clock hits 15-20 mins.

Classic workout that is truly a burner if we can move that barbell and have efficiency with our double under. Goal is a bit shorter time domain today so adjust the loading as needed in order to cycle the bar. You should be able to complete your set of 10, 8, and 6 in no more than 2 sets with minimal rest between your breaks. Doubles should be quick and smooth with you working to keep your shoulders relaxed and rotating the rope from your wrist.

Post Work
2min per side Couch Stretch