Rick performing a clean.
Shankle Complex progressions.
3 hang clean pulls
1 hang clean
2 split jerks
3 hang clean pulls + 1 hang clean + 2 split jerks = 1 rep and 1 set.
Complexes are great for building strength because it keeps the bar in the hands for an extended period of time. This complex in particular is great for anybody who struggles with fatigue in their jerk after standing up a heavy clean.
Donny Shankle performing the Shankle Complex with 200kg.
Rest day or catch up.
30 sec shoulder taps
30 sec rest
Choose front support with/without feet elevated on box, or handstand against a wall