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Strength
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In 15:00 work up to a heavy complex of:
1 Hang Power Clean + 1 Power Clean
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Conditioning
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“Power Ranger”
Complete for time:
15 Power Cleans, 155#/105#
Run 600m
10 Power Cleans, 155#/105#
Run 400m
5 Power Cleans, 155#/105#
Run 200m
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Andy standing tall during those box jumps!
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Weightlifting Complexes!
Today you get a “+” between your lifts! This means that we’ll be stringing together two lifts to make a complex. If you’ve never done this before, it’s a great way to improve your weightlifting technique. For today you have a hang power clean followed by a power clean. We’ll coach you up on some of the specifics we’re after today so you get what we need you to our of the lifting session.
We’re looking for a minimum of 7 lifts and a max of 10. Start light and build and once it starts feeling heavy, make smaller jumps. As we’ll discuss, the point of the complex is to improve technique. If things start falling apart for you, it doesn’t mean we continue to add weight and hope to survive. Keep in mind the goal is to focus on improvement rather than the weight!
