No Barbell Left Behind

Barbell complexes rock. In fact, it has been so long since we did one that I entirely forgot how much they rock. To make one, you simply string a bunch of barbell techniques together and do them without setting the bar down. Properly designed barbell complexes leave you feeling crushed like a tiny ant before the mightiest of steel toed boots. If you pick a good weight, complexes test your skill, strength and willpower.

If you didn’t get a chance to come in today because of the ice, don’t worry. I expect more of these to appear in our future.

Willy Wonka
Part 1: Midline Punchup
Tabata toes to bars
Tabata superman holds
Part 2: Gymnastic technique
Alternate 8
A: Skin the cat
B: double unders
Part 3: Barbell complex (20 min cap)
5 rounds for max weight. Rest as needed between rounds.
5 hang power cleans
5 front squats
5 push jerks
5 back squats
Score per round = weight on the bar. If you set the bar down during the round (before the 5th back squat is complete), you get 0 points for that round. Total score is all five round scores added together.

Check the whiteboard for numbers.