Wednesday May 17, 2017

Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Split Jerk
Rest as needed between sets
High Hang = Pockets
Hang = Knees
Full = Ground

See how heavy you can go, cannot drop the barbell for the entire set!

 

For Beginners unfamiliar or not ready for the Big Clean Complex please following programming below as alternative.

Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

Conditioning
3 rounds not for time:
15 Cal Bike
10 Hang Squat Clean (AHAP)