Barbell Complex, Climb, Roll and Clap

Barbell Complex, Climb, Roll and Clap

Reed pulling under the bar!

In today’s Olympic barbell complex, we want you to keep your hands on the bar the whole time.  1 set will be 3 power cleans(from the floor), 3 front squats and then 3 jerks(split or push).  Check your numbers from last time that we did this(12/9) to get an idea of where to start and finish.  After that we will work through 3 rounds not for time of some skill based movements.  Climb the rope one time or learn progressions, do 3 forward rolls and then finish with 10 clapping push-ups.  If you aren’t quite ready for clapping push-ups we will have a few other options for you.  This will be a fun skill session!

Check this out for some tips on the forward roll:

[youtube]http://www.youtube.com/watch?v=Zl00lKb6_bI[/youtube]

Workout of the Day (WOD) 12/18/13:

5 Sets:

• 3 Power Cleans
• 3 Front Squats
• 3 Jerks

Then,

3 Rounds not for time:

• 1 Rope climb (20′)
• 3 Forward Rolls
• 10 Clapping push-ups

*Post clean and jerk complex weights to comments.