5 Rounds of “Barbell Complex”: @70% of your max Clean and jerk
5 Deadlifts
4 Power Cleans
3 Front Squats
2 Push Jerks
1 Thruster
rest 2:00
WODprep Strategy Top Tips:
Deadlifts (5 reps):
Focus on maintaining proper form and posture. For this workout, do not use mixed grip (one palm facing you, one facing away). This is your time to practice cycling the barbell.
Power Cleans (4 reps):
Keep the bar close to your body, explode from the hips, and receive the bar with your elbows high. Avoid excessive bending at the waist, which can tire you out.
Front Squats (3 reps):
Take a deep breath before starting the front squats to stabilize your core. Keep your elbows up and the bar on your shoulders. Focus on your squat form to prevent rounding your back.
Push Jerks (2 reps):
Use the momentum from the front squats to help you drive the bar overhead. Ensure that you lock out your elbows and recover efficiently.
Thruster (1 rep):
Transition smoothly from the push jerks into the thruster. It’s your final repetition in the complex, so give it your all. Focus on your breathing and a solid drive from the hips.
Rest:
After completing each round, take a 2-minute rest. During this time, recover your breath, rehydrate, and mentally prepare for the next round.
Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
Download our free shoulder warm up at https://wodprep.com/shoulders
Full shoulder mobility playlist: youtube.com/shoulder
Full OHS playlist: https://www.youtube.com/ohs
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