30 Jumping Jacks
10 Spider-Man Lunge w/rotation
5 in-place Inchworms
10 Cossack Squats
10 Pushup2Downward Dog
1 Min kneeling wrist stretch
Barbell W/U:In Clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Front Squat, High Hang Squat Clean, Hang Squat Clean, Squat Clean from Mid Shin, Push Press, Push Jerk, Split Jerk
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Video courtesy of Structure Your Strength. Today’s word: GRIT. You will need GRIT to get through this complex each set, if done correctly. To do this correctly, you MUST hold onto the bar through the whole Complex. So, the whole complex (1 rep) is a high hang squat clean (from the pockets), a hang squat clean (above the knee) a squat clean (from the ground), a push press, a high hang squat clean, a hang squat clean, a push jerk, a high hang squat clean, a hang squat clean, and finally, a split jerk. The goal is to increase weight each set. That being said, you will need a good 3-5 min rest between sets to be able to complete the next one.
Video courtesy of Ben Bergeron. To get an idea of what the Complex looks like under tension. This should give you an idea of when to take mini-breaks without dropping the bar.
If unable to squat clean due to injury, perform Power Cleans for all clean movements. If no barbell, use DBs.
NOTE: The option for Power Cleans should only be used if there is an actual medical condition preventing you from doing squat cleans. If it is a matter of comfort, stick with squat cleans even if it means going light. Take today to get comfortable in these positions so in the future you can move higher loads.