WODs

5.3.17 Workout

05/03/2017

5.3.17

 

"Big Clean Complex"

 

6 Sets:

 

High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Press

 

High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Jerk

 

High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Split Jerk

 

 
Rest as needed between sets - Increase weight after each set
Recommend starting at approx 50% of most weight limited movement.

 

High Hang = Pockets
Hang = Knees
Full = Ground

 

**One set consists of all 12 reps without dropping the bar.  Try not to drop the bar during the entire set; if you must drop after the Overhead movements – just be quick to get back on the bar. And remember if you are an athlete in the Invitational Saturday practice controlling the bar to the ground!**

 

 
Optional Strength Programming:

 

Due to the volume of barbell work in this workout, there is no additional strength work for today. We do not recommend doing any additional volume except skill work. Trust the process, don't overtrain!