9/16/20
Weightlifting
Big Clean Complex (6×1 Every 5 minutes)
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
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Strategy
-Hook grip
-If you need to Pause do it in the front rack to maintain grip strength
-Move relatively quickly to help reduce time under tension in each set
The full complex is designed to be completed without putting the barbell down
We will complete 1 set every 5 minutes for a total of 6 sets
The goal is to climb in weight with each set
A good place to start would be 45-50% of your 1RM Clean and Jerk
Your score is the heaviest set you completed unbroken
Strategy
-Hook grip
-If you need to Pause do it in the front rack to maintain grip strength
-Move relatively quickly to help reduce time under tension in each set