Wednesday, October 9th

The Big Clean Complex: (Courtesy of CFNE)
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

One set consists of all 12 reps.

Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Metcon:
In 12 Minutes800m Run
- Then
AMRAP
5 HSPUs
10 Hollow Rocks
15 KB Swings