1 Jan 2019

Big Clean Complex (Weight)
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

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.

Score is weight of the last FULL round completed…don’t put the bar down during your set 😉

Extra Credit
Back Squat (4×10 Should be heavier than your 4×12)
Shoulder Press (2×2 @68%, 2×2 @78%, 3×2 @85%)
Back Extensions (3×10 Hold plate if easy)
Sit-ups (3×10 w/ Wall Ball)

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