Work up to a Heavy 1 Rep of the Complex:
High Hang Squat Clean
Mid Thigh Squat Clean
Hang Squat Clean (205/135lbs)
The majority of the session is set aside to really focus on the Clean positions — first at a light load, next at moderate loads and finally at heavy loads. Really take the time in the prep to drill positions and begin moving well. It is fine if you perform a lot of reps with the empty Barbell to get warm and comfortable, just be sure to keep your transitions between reps short and fast so you don’t feel like you are standing around listening to the coach talk for most of the time.
You can’t put the Bar down during the Complex attempts. You need to perform all three reps in a row for it to count. For Part 2, you can put the Bar down whenever you need to.
Beyond Rxd and Rxd: Go heavy for Part 1. For Part 2, you should use a load that you know you can hit every time you pick it up. It doesn’t matter if you need to do it all in sets of 1 or 2, but there should be no doubt in your minds that you will get it every time you do a rep. This can make you more confident with moving a load that you have found challenging in the past since the rep scheme is low enough to allow you to get through it relatively quickly by doing short sets.
Fitness: spend the session working on your Power Clean positions. Taking the Squat piece out of the Clean will give you less to think about. If you like, work on the Squat during the Prep part, otherwise just have go straight to the Power movements. For the Complex, work up to a set of 5 reps that look really great but are challenging.
For the the mini metcon, use the same weight you did for the Complex, or if you can, add slightly more.