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