Barbell Complex
Every 2min x 6 rnds
Build each round
4 DL
3 hang cleans
2 front squats
1 Jerk -push or split
"Clean Freak"
AMRAP 12:
2 Squat Cleans* 135 / 95 lb
40 Double Unders
8 Toes to Bar
*Add 2 Squat Cleans Every Round
Accessory work:
3 rounds of : 15 min cap
60ft farmer/OH carry 50/35
10Heavy bench press 60/35
10pistol squats
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente