Keep Your Hands on the Bar

Jenna Buckle | 09/25/2019 | 1

Josh gettin’ some work done with the barbell.

After yesterday’s cardio-palooza, today we’re getting our hands on some barbell! We’ll spend the first part of class building to a heavy complex consisting of one hang power clean, one front squat, and one shoulder-to-overhead (S2O). As a refresher, a “barbell complex” means that you’ll perform these movements back-to-back, without dropping the bar. Don’t worry if this sounds confusing — we’ll review each movement and get some solid warm-up sets in before putting 10 minutes on the clock to find a heavy complex for the day.

By the time we get to the WOD, you should feel intimately familiar with these movements 🙂 All you’ll need to do is de-load your bar and get ready to hang on!

Str:

10 minutes to build to a heavy complex:
Hang Power Clean + Front Squat + Shoulder-to-Overhead (S2O)

WOD:

4 rounds for time:
12 hang power cleans (95/65)
9 front squats
6 S2O