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.
Add 10#’s from last week!
3x1Mile Run rest 5 Minutes
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