[et_pb_section admin_label=”section”][et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]
Part 1:
1 Power Clean + Jerk
1 Squat Clean + Jerk
Work up to a heavy load for the Complex
Part 2:
3 Rounds
7 Squat Clean and Jerk (135/95lbs)
14 KB Swings (53/35)
21 Slamballs (20/14lbs)
Part 1:
Power Clean + Jerk
Power Clean + Jerk
Work up to a heavy load for the Complex
Part 2:
3 Rounds
7 Power Clean and Jerk
14 KB Swings
21 Slamballs
The focus today is two-fold. First, everyone will spend some time under tension focusing on their technique in the Clean and Jerk. The second focus is to take this heavy load (roughly) and lift it for multiple reps in a workout.
Scoring
Part 1: Record heaviest load for Complex.
Part 2: Time to complete the Workout.
WOD Goal
The KB Swings are a little heavier than normal, but it is only 14 swings, so people should be able to hang on unbroken each round. Slamballs are one of those movements that you can keep performing without stopping, even when you don’t want to!
Beyond RXD
Rest
[/et_pb_text][/et_pb_column][/et_pb_section]