Big Clean Complex
5 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
Use the heaviest weight you can for each set.
Rest as needed between sets.
We don’t have much else listed for the day on any track for good reason. If you do this workout well and get after it with the loading you use it’s going to be a challenging one. We want the effort to be focused on this complex and if you haven’t don’t it before you will find that it feels like you just finished a 400 meter sprint after each one of the efforts. This is basically a 3 position squat clean followed up with one of the overhead movements. The goal is to not drop the barbell at all and this makes for a real challenge. If you do drop the barbell it should be only after the overhead movement and you should be picking it up immediately. This is a great way to work on positioning, stamina under load, and conditioning with a barbell. Don’t rest any longer than 5 mins between each effort and do your very best to keep all of your work sets with challenging loading that allows for quality technique.
:30 sec Plank
:15 sec/side Starfish Planke