30 jumping jacks
10 Iron cross
10 Cobra to Downward Dog
10 Kneeling thoracic rotation
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
“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.
Squat cleans -> hit power clean, then go into Front Squat