The goal here today is to get to a heavy weight with this complex. We will be doing the 2 Hang Squat Cleans + 1 Split Jerk then dropping the bar and doing another complex of 2+1 to finish off the complex.\
"Shang Tsung"
15:00 AMRAP
3 Clean and Push Jerk
5 Front Squats
7/5 HR Pushups
9 Toe to Bar
Barbell: 60/40kg
Suggested % of clean and Jerk 70%
Objectives / Stimulus / RPE / Workout Strategy
Goals: 6+ rounds
Primary Objective: Complete each round in as close to 2:00 as possible
Secondary Objective: Maintain quick singles on the Clean and Jerk and unbroken Front Squats
Stimulus: Barbell + Gymnastics Conditioning
RPE: 9/10
Notes: This workout keeps the rep scheme short and to the point to allow athletes to focus on each movement and keep the workout flowing throughout the 15:00 AMRAP. The goal will be to hit quick singles on the Clean and Jerk before moving into the Front Squats. These can be done directly after the last Clean and Jerk or athletes can drop the bar and then move into a Squat Clean or Power Clean into their Front Squats. We will then move to the Ring Dips which should be done in an unbroken set or at the most 2 sets before jumping up into a quality set of Toe to Bar. We are looking for sets of 3-5 at a time there, if not unbroken.
Stay smooth and stay moving here keeping the barbell work to about a minute and the gymnastics work to about a minute.
