20220513

Warmup:

30 jumping jacks

10 Squat2Stand

10 Bow2Bends

10 Iron cross

10 Cobra to Downward Dog

10 Kneeling thoracic rotation

10 Huggers

Barbell Warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, high hang power clean, power clean, front squat, hang squat clean, squat clean from mid shin.  Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk

WOD:

“BIG CLEAN COMPLEX”

6 Sets for Max Load:

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps.

Try not to drop the bar during the entire set. Try to increase weight after each set. All cleans must be full squat cleans

Score = Heaviest successful load

Video courtesy of CrossFit New England.

So, yes, one set of the Big Clean Complex consist of all 12 reps listed above. The goal is to hold onto the bar the whole time.  That said, I would not make the clean from the ground a touch-and-go.  Don’t take your hands off the bar, but once the bar hits the ground, take a second to reset your hips so your back is not rounded when coming up for the clean.  Rest as needed between sets so you can go unbroken.

Scaling Options:

Squat cleans -> hit power clean, then go into Front Squat

Cool Down:

Roll out T-Spine – 2 Min

 

Roll out hamstrings – 1 Min per side

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