S/S/S:

Clean High Pull + Power Clean + Hang Squat Clean

(+ 1 Jerk at the end of each set)

3@60%

3@65%

2@70%  

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).

WOD:

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.

 

Scaling Options:

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)

 

Cool Down:

Doorway Stretch – 2 min per side

 

Half saddle pose – 1 min per side

Video courtesy of PLT4M.  Quick demo of the half saddle pose.