Power Clean + Push Jerk (1 + 3)
Work to a heavy set of this complex in 10 mins
3 sets, each for time; @85, 90, 95%
C2B Pull-ups (performance) Pull-ups *chin over (fitness)
*rest 4 mins between sets
Note from the Coach;
The barbell complex is intended to be a CNS primer. Work up quickly but safely. You should move well through the conditioning work, thrusters unbroken every set, break up the pull-up sets intelligently, not matter which ones you’re doing. Each set of 9-7-5 should be faster than the previous.