9.20.12 "Clean Complex"

September 19, 2012


Great HSPUs!!!!

Clean Complex
6 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk

Start at 50% of your 1RM Clean, and work up from there.
The three positions are from the top down; 1 – High Hang (aka “Pockets), 2 – Above Knee(Hang), 3 – The Floor(Full clean). After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set. Rest as needed and complete 5 more sets, climbing up in weight every set. Goal is to not let go of the bar for the entire 3pos clean plus press. If you have to regrip then only after the weight goes overhead. This is time to work on your HOOK grip and there is no rest mid set.

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  1. Adam Reply

    95 – 115 – 115 – 115 – 125 – 135

    Like always, it was harder than it looks.

  2. CC Engine Reply

    That’s a lot of cleaning & jerking! Lol 😉

  3. CC Engine Reply

    Clean Complex – 35,40,45,50,55,55. All unbroken sets except the last one. Stopped once. Not too bad, but that bar gets pretty heavy for a complete set!
    Thanks Page & fellow 5:30 pm teammates! 🙂 (Kashout: did CFB warmup but just about everything double.)
    Hey where was everyone tonite? Pretty quiet compared to Tues nite! Lol. Everyone taking a rest day!?! Keep up the good work w the challenge!
    Goodnite, see ya all on the flip flop!

  4. Kristin Reply

    65,85,90,90,95,100
    Surprisingly sweaty workout

  5. Brian Del. Reply

    Lots of cleans-70,75,85,95,100,105

    Cash out-1 muscle up!!!!

    • Brian Del. Reply

      Unbroken untill last set

  6. JC Reply

    Yeah Brian!!! Muscle ups are badass!

    Clean Complex (all squat cleans)
    135-145-155-165-175-185–unbroken

  7. Heather Reply

    Did my ” Christine ” tonite 13:42 .. 530 class did great.. I got a little distracted during my wod but I’m happy with it..9 wks from now ill kill it. : )
    P.s. challenge is going great!

  8. CC Engine Reply

    Congrats again Brian !! on ur first muscle up!! Bam!

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