9/3/2014

2
Sep

9/3/2014

Strength
Pause Front Squats
3×3 Climbing, 10 sec hold at the bottom

Conditioning
“Big Clean Complex”
4 Rounds Climbing
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

One set consists of all 12 reps – try to keep your hands on the bar the entire time, but if you drop re-grip as quickly as possible. Try to add weight across all 4 sets to find your max weight for the complex.

Advanced
“Big Clean Complex + Muscle ups”
A. Inside of 1 minute complete the following complex (135/95)
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
AMRAP Muscle ups/Chest to Bar Pull Ups in the remaining time
2 min Rest
B. Inside of 2 minutes complete the following complex (155/105)
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
AMRAP Muscle ups/Chest to Bar Pull Ups in the remaining time
3 min Rest
C. Inside of 3 minutes complete the following complex (185/125)
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
AMRAP Muscle ups/Chest to Bar Pull Ups in the remaining time
4 min Rest
D. Inside of 4 minutes complete the following complex (205/135)
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
AMRAP Muscle ups/Chest to Bar Pull Ups in the remaining time

Try to stick to the weights as written, but if it gets too heavy scale it back a bit. Your score is the number of Muscle Ups/Chest to Bar Pull Ups.

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