In 15:00 work up to a heavy set of:

1 Hang Power Clean + 1 Power Clean

Pause is 3 seconds at the bottom. Partners will count the 3 second pause for their buddies.


“Power Bar”

Complete as many rounds as possible in 12:00 of:

9 Hang Power Cleans, 135#/95#

12 Push-ups

15 Deadlifts, 135#/95#

JT earned his barbell reps with burpees!

The Complex!

Today’s strength is a short and sweet weightlifting complex. When you see that “+” between the lifts it means that we’ll be stringing together two (or more) lifts to make a complex. If you’ve never done this before, it’s a great way to improve your weightlifting technique. For today you have a hang power clean followed by a power clean. The complex is designed to be a touch and go for the second lift, the power clean. That means you have to hang on to the bar following that first hang power clean. We know that seeing complexes written like above can sometimes feel confusing and even a little intimidating. Don’t let them do that to you! Get in here and let’s get better at those barbell movements!

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