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WOD

“Big Clean Complex” (Weight)

“Big Clean Complex”

6 x every 5 min

The complex flows as follows:\

High Hang Squat Clean (Pockets)

Hang Squat Clean (Above the Knee)

Squat Clean (Floor)

Push Press (No Re-Bend of Knees)

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk

Score is heaviest of the 6 set of the complex

RX+-Same as RX

RX -As Written

50+-Power instead of Squat

Basics-Every 5 min Row 250m then do 10 Clean and S2OH with PVC/BB
DESCRIPTION

* This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength

* The full complex is designed to be completed without putting the barbell down

* We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:

* Set 1: On the 0:00

* Set 2: On the 5:00

* Set 3: On the 10:00

* Set 4: On the 15:00

* Set 5: On the 20:00

* Set 6: On the 25:00

* The goal is to climb in weight with each set as we build to a heavy complex for the day

* With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk

* Your final score is the heaviest complex successfully completed unbroken

* The complex flows as follows:
High Hang Squat Clean (Pockets)
Hang Squat Clean (Above the Knee)
Squat Clean (Floor)
Push Press (No Re-Bend of Knees)
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk