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.
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
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)
Yorumlar