Heavy Complex
Warm Up
General
60sec Row/Bike/Run/Ski @ easy
30sec Banded sidewalks (15sec/side)
60sec Row/Bike/Run/Ski @ Moderate
30 sec Pause Air squats
60sec Row/Bike/Run/Ski @ Hard
Mobility
Full squat T spine rotations 60sec
Specific
3 halting clean deadlifts
3 hang clean pulls
3 Halting cleans (pause at hang position)
3 tempo hang cleans
—-
3 Push press
3 Jerk balance
3 Split jerk
Weightlifting
Work up to a heavy complex for the day
1 Clean
1 Hang Clean
1 Jerk
TC: 17 min
Score: Weight
Workout
4 rounds
20 DB Thrusters 2 x 22.5/15 KG
16 Alternating DB Snatch 1 x 22.5/15 KG
TC: 13 min
Score: Time
Scaling Options
Fit
Light DB
SC
DB 15/10KG
RX+
4 rounds (with BB)
20 Thrusters 35/25 Kg
15 Power Snatch 35/25 Kg
Accessories
Rotator cuff drop and catch
3 x 10/side
Rest as needed between sets
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