For today’s complex you’ll be working on clean technique, specifically speed under the bar. Start with a power clean, then go immediately to 2 hang cleans (squat). Focus on pulling yourself under the bar and “bouncing” out of the hole. Complete exactly 6 working sets.
Working sets: actual sets above 50% after all warm-up sets are completed.
The Met-con, is sprint style conditioning , go fast and hard taking as few breaks as you can.
Complete the following complex for six sets, and record your heaviest.
Complex 29 (Power Clean + Hang Clean)
6 x 1+2
4 Rounds for Time
7 Hang clean and jerks (115/75)
7 Dead lifts (115/75)