9.20.13 "CFNE Clean Complex"

September 20, 2013

Boosh is back! He crushed the Lurong Triplet!!!

Fear the Beard! McMuscle is back!!!

CFNE 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 each set.

These are all
Squat Cleans

The three positions are from the top down:
1 – High Hang-Pockets
2 – Hang – Above Knee
3 – The Floor
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 sequence equals 1 set. This set is to be performed UNBROKEN!

Rest as needed and complete 5 more sets, climbing up in weight every set.

Group up with at least 2 or 3 others.

Score is the highest weight you can perform this complete complex unbroken without dropping the bar.

HOOK GRIP and Wrap those thumbs!!!

2 Mile Run

—Upcoming EVENTS
* Lurong Paleo Challenge is ON!!!
* September 27th Mr and Mrs RX wedding!!!
* October 27th Dr. Rockett Injury Prevention Seminar



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  1. RlmenA Reply

    One hundred and Thirty Five / 2 Mile 17:5?

  2. JustinCoelho Reply

    155#, 165# X 4 then lost it.

  3. Mr. Rx Reply

    Clean complex:
    135,155,165,175,185, 205 PR all UB

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