Clean High Pull + Power Clean + Hang Squat Clean (+ 1 Jerk at the end of ea set)




Sets start every 3 min

%Based of 22May 1RM

Video courtesy of Catalyst Athletics.  Last time hitting our Clean Complex this cycle before we re-test our Oly 1RMs. %s go up from last time, but the reps stay the same. Make sure you end with a Jerk at the end of each set (not end of each rep).  Watch from the 0:00-0:24 mark for the complex


Every 4 Min for 4 Rounds:

20/15 Cal Assault Bike

Max Distance Row


*1 Min Break between Rounds

Your goal every round is to get through the Assault Bike cals as fast as possible so you can get as far on the row as possible for the remainder of the round.  Your score will be the combined distance of rowing.


Scaling Options:

Cals on Assault Bike -> if unable to finish the cals during a 4-minute round, cut cals in half


Cool Down:

200M walk


Couch Stretch – 2 min per side

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