Barbell complexes combine multiple lifts without putting the bar down.  By adding volume to high-power lifts, the cardio-respiratory system is taxed much more heavily than doing the lifts by themselves.  Complexes are effective at increasing power and muscle endurance, plus they’re fun 🙂

5 rounds

Snatch Complex x3

Snatch Deadlift + Power Snatch + Hang Snatch


OTM 10

single rep Snatch Balance @ complex weight


4 rounds – CAP12

  • 25 ball slams #20/14
  • 25 row Kcal

2:00 Challenge


Overhead Squat