Tuesday, April 5, 2022

Clean Complex - Metcon

Tuesday, April 5, 2022

CFG - Greg

1200 - 8 of us

Warm Up

Hawaiian stretch
birthing stretch
kang squat
banded squat with thoracic rotation
banded 2-1-2 hops
banded glute bridge
drop squat
cat cow


Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Clean 

This started out poorly, but finished well.  I went 85-95-105-115-125-125-135-135#


In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups

I felt like I was sandbagging at 75#, but this turned out to be a good weight.

1 PC-5PU-2PC-5PU-3PC-5PU-4PC-4PU-5PC-5PU = 1 ladder.

I did (3) ladders and the rounds of 1&2 on the fourth.

Total Power Cleans = 48
Total Push-ups = 85


3x8x50# reverse hyper
3x5 ghd sit-ups

I also tried playing with the custom sissy squat into core strengthening contraption.

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