140403 ~ Big Clean Complex

Strength:

15 min to complete the following:

"Big Clean Complex"
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; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

Conditioning:

With a 20 min running clock complete

1 mile run

then....

AMRAP

10 OHS (135/95#)

10 Box Jumps

10 OH LUNGE (135/95#)

Cash Out:

50 Heavy Russians

50 GHD Situps

50 GHD Back Extensions

 

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