Wednesday 09.11.2016


Weightlifting Wednesday

L1) 30 Clean & Jerks

Scaled) 6 Rounds

3 unbroken sets of: Clean + Clean + Clean + Jerk

Rx) "Big Clean Complex"

6 Sets

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

(each set is all 12 movements without dropping the bar, rest as needed between sets)

Comp) 1) 3 Cleans + 1 Jerk, 1 at 60%

1 at 65%

1 at 70%

2 at 75%

2) Front Squat 5x4 @ 75%

3) "Big Clean Complex"


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