4/08/2015

4/08/2015

“Big Clean Complex” - 15 min time cap
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk


NOTE: One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Conditioning with a 24 minute running clock…
A. EMOMx6:
Odd: 20/18 Cal Row
Even: 3 Strict Def. HSPU, 10/7″

B. EMOMx6:
Odd: 20/18 Cal Row
Even: 6 Kipping Def. HSPU, 10/7″

C. EMOMx6:
Odd: 20/18 Cal Row
Even: 9 Strict HSPU

B. EMOMx6:
Odd: 20/18 Cal Row
Even: 12 Kipping HSPU