Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Friday, July 9, 2021

Clean Complex - Metcon

Friday, July 9, 2021

CFG - Lucas

1130 - 9 of us

Warm Up

Hip - Hammy

then 1 min each of

air squat + thoracic rotation
single leg glute bridge hold
tall clean and front squat
cuban press

then PVC warm up

set up review
clean lift off
shifting drill
high pull
slow turn over
front squat

then with barbell

clean lift offs
hang power clean


Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean 

Athlete will execute one clean from the hang position, and then one from the floor
Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

I worked up from 75-85-95-105-115-120-125-130-130-130 and felt pretty good about the movements.


For time:
1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans (115/75 lbs)

I scaled to ring rows and 65# hang squat cleans and still barely squeaked under the 12 minute cap at 11:52.  This was tough.

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