“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
L2 Sub Power Cleans Keep the same weight on the bar L1 Sub Power Cleans Keep the same weight on the bar Eliminate the last series that ends in split jerk (8 reps instead of 12)
The limiting factor of the “Big Clean Complex” will be holding onto the barbell and the overhead movements. First and foremost, establishing the hook grip for the cleans will be vital and maintaining control of the barbell. In terms of duration of holding onto the barbell, we want to find a balance between speed and moving well. With 12 reps total, time under tension is a factor. The faster athletes move, the quicker they can get the barbell back to the ground. However, we don’t want to sacrifice positioning for speed. Once athletes are past the push press, the most difficult of the three (due to no re-bend), they are more likely to complete the full complex. Another challenge will be bringing the barbell down from overhead. Bringing it from all way overhead is a lot of weight and momentum to control. Bringing the bar from overhead, to the front rack, and then back to the hip allows for better control. The name of the game: Move Fast, Move Well, Control the Weight.
OPEN GYM (optional):
Strength/Accessory work designed to complement today's WOD
1. Odd-Object Sprint For Time: 600 Meter Run 400 Meter Wreck Bag Carry (50/35) 200 Meter Kettlebell Farmers Carry (53’s/35’s) 400 Meter Wreck Bag Carry (50/35) 600 Meter Run
2. Aerobic Capacity 5-4-3-2-1: Minutes on the Assault Bike Rest Half the Time Between Sets