A. Barbell Complex
Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push JerksScoring: Not Scored
Spend 18 minutes to learn & build to a heavy set
B. Rack City
For Time:
10 Power Cleans (Medium Heavy)
50 Air Squats
10 Front Squats (Medium Heavy)
50 Air Squats
10 Push Jerks (Medium Heavy)
50 Air SquatsScoring: Not Scored
## DESCRIPTION & STIMULUS
* Before today's metcon, we'll have a chance to fine tune the barbell movements being performed in "Rack City" with a barbell complex
* The 6-rep complex is designed to be completed unbroken each time
* Build to something heavy for the day while maintaining quality of movement
* After the complex we have one round through for time in "Rack City"
* Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
* Use the same load for each movement, choosing your weight based off your limiting factor, which will likely be the Push Jerk
* The barbell starts from the floor for all movements
* Expecting this workout to take between 5-10 minutes to complete
* Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line
## DAILY VIDEO
[Click Here](https://youtu.be/conkNLqwS3Y)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 30 Seconds
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Lateral Squats [Video](https://www.youtube.com/watch?v=RTlsrgLBxUU)
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Air Squats
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Air Squats with Arms Overhead
## 1 Minute Each
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Single Leg Glute Bridges (30 Seconds Each Side) [Video](https://youtu.be/TQt2I73oL6Y)
Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 15:00)
## Front Rack Stretch: 45 Sceonds
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)
## Wrist Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)
## Front Squat Hold: 45 Seconds
[Video](https://www.youtube.com/watch?v=YGkF5eCEaUY)
# TEACHING (15:00 – 25:00)
## AIR SQUATS
### Grip the Floor
All of the movements in today's workout require a lot of balance. The goal for the barbell movements and the air squats is to stay balanced over the middle of the foot. One way to ensure good balance in the air squat is by gripping the floor with the front and back halves of the feet. Think about pushing the big toe into the ground and pushing the heel through the floor throughout the whole movement, which will help ensure there isn't too much bodyweight forward or back. This will also carry over nicely to the barbell.
### Movement Prep
5 Pausing Air Squats (3 Seconds in Bottom)
5 Back Squats
## POWER CLEAN + FRONT SQUAT
### Receiving Position
The receiving position of the power clean is very similar to the start of a front squat. One way we can nail down better mechanics when catching the barbell in the front rack for the cleans is to approach it similar to a squat clean. A movement we can use that blends the two together is the power clean + front squat. This is essentially a power clean where athletes pause in a quarter squat position, followed by a descent into full a front squat. Athletes will not stand tall after the power clean. ***Take a look at the daily video for a visual of this drill. ***
### Movement Prep
15 Second Quarter Squat Hold
5 Front Squats
5 Power Clean + Front Squat
## PUSH JERKS
### Get the Bar High
The push jerks allows athletes to drop back underneath the weight to receive the bar after launching it overhead with the legs. While it's easy to focus on a fast drop underneath the weight, we need to make sure we do get the bar high enough to begin with. We'll practice getting the bar as high as possible with the push press, where there isn't a re-bend of the knees allowed. Once we're used to jumping the weight high, getting underneath the barbell again is icing on the cake. ***Take a look at the daily video for a visual of this drill. ***
### Movement Prep
5 Push Press
15 Second Push Jerk Receiving Position Hold
5 Push Jerks
_
1 Power Clean
2 Front Squats
3 Push Jerks
# BARBELL COMPLEX (25:00 – 40:00)
* Athletes will have 15 minutes to build to a heavy complex of these 3 movements
* The 6-rep complex is meant to be completed unbroken
* It is helpful to group athletes up, which minimizes the amount of bodies moving at once, making it easier for coaches to see and correct movement
* Ensure that athletes stand to full extension following the power clean, as we do not want to blend the cleans and front squats together
# PRACTICE ROUND (40:00 – 45:00)
## 1 Round
2 Power Cleans
4 Air Squats
2 Front Squats
4 Air Squats
2 Push Jerks
4 Air Squats
*Performed with Workout Weight*
# STRATEGY + WOD (45:00 – 60:00)
* The small rep number and moderate weights on the barbell movements are right in that range of being able to push for big, maybe even unbroken sets
* Having the air squats after the barbell is also a good incentive to push the pace
* Let's try to complete the 10 reps on the barbell in the most efficient way possible, which is dependent on the movement
* Singles or small sets may be the best option on the cleans
* However, since we start the workout on the cleans, it might be a movement that athletes can move through in 1-2 sets
* Since the front squats and jerks start on the shoulders, unlike the power cleans, try to complete the 10 reps in as few sets as possible
* While big sets on the barbell is the main priority, our second focus is air squat speed
* If you know you're going to need a little more time to "recover" for the barbell, slow down the cycle time of your air squats
* If you're confident in going 10 reps unbroken, let's try to add some speed to the air squats and get to the barbell faster
* No matter what the approach is, try to make your last 50 air squats your fastest set, as there is nothing to follow