Tuesday: BB Complex + Metcon

This complex is a type of complex called a variation complex in which the first lift is designed to correct a technique error with the hopes that you can carry this improved technique into the following lift.

VIDEO HERE

This will drill the correct use of bar-body contact, vertical leg drive, and timing of the transition from leg effort to arm effort.

Hip Clean + Clean Complex

EMOM x 9

Min 1-3: 3 Repetitions light weight

Min 4-6: 2 reps Build in weight

Min 6-9: 1 reps Build in weight

METCON-

10 Rounds For Time:

10 Power Cleans #115/75

10 Toes to Bar

100 Meter Run

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Time Cap: 30 Minutes

BONUS After WOD - Pull Day

Try atleast one

For Quality

12-10-8-6-4-2

BB Bent Over Row

DB Hammer Curl

For Quality

12-10-8-6-4-2

Pull Up (banded/strict/kipping/jumping)

DB Incline Bicep Curl

For Quality

12-10-8-6-4-2

DB Single Arm Bent Over Row (each arm)

BB Bicep Curl

For Quality

12-10-8-6-4-2

Chin Up (banded/strict/jumping)