Warm up
Athletes choice
A) barbell club or
1. “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
1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
(High Hang is from the pockets
Hang is from above the knee
I believe the world record is held by ZA Anderson at 260.)
B) 4 rounds
36 cal assault bike+26 cal row+16 burpees over the rower+6 bar MU
c) 80-65-50-35-20
unbroken dubs
abmat sit-ups
15 HSPU(or 10 strict if you can)