20161109

20161109:

Front Squat: 5x4x75

Then,

“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 consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

Extra Credit/Comp:
1. Clean & Jerk: 3+1×60, 3+1×65, 3+1×70, 2×3+1×75

2. Clean Pull: 4x3x90

3. Front Squat: 5x4x75

4. Barbell Conditioning
6 RFT:
3 Hang Squat Cleans (above knee) (205/145#)
1 Push Press
3 Low Hang Squat Cleans (below knee)
1 Push Jerk
3 Squat Cleans
1 Split Jerk
*Rest 1:30 after each round

5. Bike Conditioning
5 Rounds:
3 Min max cals
2 Min Rest

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