“4 Lift Complex/A Lot Of Moving Parts…”

Posted: March 26, 2018 in Uncategorized

There’s Going To Be A Lot Of Barbell Complexes/Changing Out Weights/Moving Parts This Week…


Barbell Complexes Can Get Pretty Nasty…

Sure… Maybe You Can Do 1 Heavy Power Clean…

Or 1 Heavy “Shoulder To OverHead”…

Or 1 Heavy Hang Power Clean…

But Can You String Them All Together & Repeat One?!?!

Today’s Barbell Complex For Both The MetCon (Which Will Be Performed Before The Strength…) & The Strength Will Consist Of A 4 Lift Complex Of:

1 Power Clean + 1 “Shoulder To OverHead” + 1 Hang Power Clean + 1 “STOH”

For The MetCon… The Above Barbell Complex Will Be Considered “1 Rep”…

Each Round… The Barbell Gets Heavier!!!

There Will Be A 100 Meter Run Penalty For Not Going Un-Broken (Touch & Gos…) On The Multiple Rep Rounds (5 Reps-4 Reps-3 Reps-2 Reps…) Or For Breaking Before Completing The Complex…

Make Sure You Have All Your Weights Ready To Change Out…

There Will Be A 13 Min Time Cap For The MetCon & A 20 Min Total Time Cap…

If You Finish The MetCon Under 13 Mins… You CAN Go Straight Into The Strength…

Example Score: Mando- Rx’d: 12:02/185lbs

Hang On Tight RCCF!!!




***Barbell Complex: 1 Power Clean + 1 “STOH” + 1 Hang Power Clean + 1 “STOH”***

ADV Weights…



Rx’d Weights…

M- 95lbs-105lbs-115lbs-125lbs-135lbs


Sx’d Weights…



***100 Meter Run For Not Going “Un-Broken”… After The 2nd “STOH” The Next Power Clean Must Be Touch & Go…***

***GHD Sit Ups… ADV/Rx’d/Sx’d: M&F… MOD: Hollow Rocks…***

***13/20 Min TIME CAP!!!***



For Time:

5 “Un-Broken” Barbell Complexes

20 GHD Sit Ups

4 “Un-Broken” Barbell Complexes

20 GHD Sit Ups

3 “Un-Broken” Barbell Complexes

20 GHD Sit Ups

2 “Un-Broken” Barbell Complexes

20 GHD Sit Ups

1 “Un-Broken” Barbell Complex

20 GHD Sit Ups… TIME!!! OR 13 Min Time Cap…


***Straight Into…***



7 Mins (Or More…) To Establish Your Heaviest 4 Lift Barbell Complex…

***Barbell Complex: 1 Power Clean + 1 “STOH” + 1 Hang Power Clean + 1 “STOH”…***

TIME @ The 20 Min Mark!!!


3…2…1… GO!!!


Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

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