This Saturday is a heavy day with a barbell complex. The workout consists of 7 sets, each featuring three lifts: 1 deadlift, 1 hang power clean, and 1 power clean. These movements will be performed unbroken and in a touch-and-go style, with no re-gripping allowed between lifts. The goal is to move efficiently and maintain proper technique throughout the complex.

As always, safety and flawless mechanics are our top priorities. Start with a manageable weight and only add load if your form and mechanics remain solid. Remember, technique takes precedence over the amount of weight on the bar. Between sets, you’ll take 3 to 5 minutes to rest and recover. If you find yourself not needing that rest, it’s a clear sign that you’re not lifting heavy enough to maximize the benefits of this workout.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Spice

Warm up

3 rounds, 1 min each:

- Russian KB swing
- Banded RDLs
- Alternating Cossack squats

Then
Clean warm up (light bar)

2 rnds / 5 each

- Deadlift
- Hang high pull
- Hang muscle clean
- Hang power clean
- Power clean

Tech

- Deadlift
- Hang Power Clean
- Power clean

WOD

7 sets for load:
- 1 deadlift
- 1 hang power clean
- 1 power clean

Cool Down