Clean High Pull + Power Clean + Hang Squat Clean
(+ 1 Jerk at the end of each set)
Sets start every 2 min
%s Based of 22May 1RM
Video courtesy of Catalyst Athletics. Watch from 0:00-0:24 for the Complex. This cycle, our Clean Complex will consist of a Clean High Pull (elbows high), returning the bar to the ground, and performing a Power Clean, then taking the bar to the hang position, and performing a Hang Squat Clean. Hold onto the bar throughout the complex. Make sure you end with a Jerk at the end of each set (not end of each rep).
3 Rounds For Time:
15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Pull Ups
|Keeping a good hook grip should allow you to go unbroken on the hang power cleans, and save some grip for the pull ups.|
Bar weight -> 115/80 ->95/65 -> as needed (or 155/110 for Elite)
Lateral BB Burpees -> burpee+ step over bar
Pull Ups -> Buddha Pull Ups (or Chest 2 Bar for Elite)
Doorway Stretch – 2 min per side
Half saddle pose – 1 min per side
Video courtesy of PLT4M. Quick demo of the half saddle pose.