Power Clean + Squat Clean + Hang Squat Clean + Front Squat




+ 1 Jerk at the end of ea set.

Sets start every 4 min

Based on 3 Oct 1RM

Video courtesy of Adal Zurita.  Our last time hitting our Clean Complex before our re-test.  %’s go up this week, so be ready.  To review, one rep in our Clean Complex in this cycle will consist of: 1 Power Clean, followed by 1 Squat Clean, followed by a Hang Squat Clean, finished with a Front Squat.  At the end of each set, perform 1 Jerk after the Front Squat.  Remember, this jerk is done at the end of each SET, not end of each REP.  During the cycle, the goal is to hold onto the bar through the whole complex. Once you finish the Power Clean, bring the bar to the ground.  From there, without letting go of the bar, reset your back and feet and make sure you are in the right position to go into a Squat Clean.  Once you finish the Squat Clean, bring the bar to the hang, don’t let it go to the ground.  From here, take a breath, and then complete a Hang Squat Clean.  Once you stand up all the way after the Hang Squat Clean, complete one final Front Squat.  You can put the bar down between reps.


12 Min AMRAP:

1 Thruster (95/65)

1 Burpee Over Bar

2 Thrusters (95/65)

2 Burpee Over Bar

3 Thrusters (95/65)

3 Burpee Over Bar

Etc.… Add one rep to each movement every round


Video courtesy of Constantly Varied Gear.  This climbing ladder ARMAP will feel pretty easy the first few rounds, but don’t think you can start going into a sprint.  Try to keep a pace where you are always moving.  Your only break should be transitioning from one movement to the other, and that break should be just long enough for about 2 big breaths.  Remember, with the burpee over bar, you do not need to stand up all the way.  Just make sure you get over your bar.


Scaling Options:

Bar weight -> 75/55 -> as needed


Cool Down:

Couch Stretch – 2 Min per side


Thread The Needle – 1 Min hold per side

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