Wednesday 10.23.19


Back Squat

3 sets of 5


GROUP PREP (with an empty bar):

5 reps each: High Hang Clean, Hang Clean, Power Clean, Push Press, Push Jerk, Split Jerk


”Big Clean Complex”

6 Rounds for weight

1 Round=

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Push Press + 1 High Hang P. Clean + 1 Hang P. Clean + 1 P. Clean + 1 Push Jerk + 1 High Hang P Clean + 1 Hang P Clean + 1 Split Jerk

*Score is your heaviest round. You cannot drop the bar during the complex! If you are worried about being sore for the Open, go light and work on form.

*Make sure to write your score in your book! This is a benchmark workout.


1 min each: Couch Stretch, Hamstring Stretch, Banded Shoulder Distraction, Foam Roll T Spine and Lats