Strength
Clean + Front squat + Jerk
*Heavy single of the complex

Workout
For up to 10 rounds, within 15 min
1 Deadlift
2 Power cleans
3 Front squats
2 Shoulder to overhead (S2OH)
1 Thruster

Build to a heavy UNBROKEN complex

**Okay real quick.. if you read these posts regularly, THANK YOU!, and you can skip to the next paragraph.
**If you are new.. WELCOME! I (usually) posts these every day around 8pm the day before to give you some insight to the upcoming workout with either video links (in bold) to better explain the movements, some tips on how to attack the workout such as weight to use and how long it should take, and also a little sarcasm. Just a little.

And it never hurts to reiterate a few things about Strength work. When we say ‘heavy’, we mean how much you’re able to lift in the given amount of time for that day – 15-20 min – keeping in mind any limitations in mobility, if you’ve gotten enough sleep, warmed up enough, are under stress, time, etc. All of these can play factors in whether you go 60% of what you “normally” can do, or if you PR. The latter is great! but not expected. It’s okay if you get timed out and don’t get as heavy as you feel you could. Save that unused energy for the workout afterwards and crush it.

Also, in most cases we’re not working on grip strength, so if we’re doing a snatch or clean couplet for a heavy double, it’s okay to set the bar down and regrip.

Now for *this* particular strength complex, treat each movement independently from the other – not as a fast clean double squat jerking cluster of some sort. Clean*pause*Front squat*pause*Jerk* put bar down.

The workout is a bit different from what we’ve done as it’s for weight/load not for time or rounds/reps. You do have 15 minutes to work up a heavy weight of that complex. It’s a bit of a clusterfxck but it has a good flow to it. You can move a little faster here and string them together – DLPCPCFSFSFSS2OHS2OHThrusteeer – but ya gotta hold onto the bar. Your choice – go heavy and slower, or stay lighter and faster for volume. Pick your poison. Pick your weakness. And you don’t *have* to do 10 rounds. Quality work. Technique over volume.