Wednesday 5.1.13


The lone ball.

The lone ball.

The Big Clean Complex

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
Post Score to Comments.
Nighttime. In St. Thomas.

Nighttime. In St. Thomas.


  1. BCC: 95-105-115-125-135-145

    That last split jerk didn’t have much of a split. Great working with Paul and Larry today.

  2. BCC: 115, 135, 155, 165, 175(f-SJ), 155
    10# PR at 165
    Dropped bar a few times ~175 set…not as quick to the bar as it shld have been…tried to will it up to the front rack position using the Force, but resorted to cleans…

  3. Mike R.

    BCC: 95, 105, 115, 125, 130 (20# PR), DNF (wrist)

  4. Megan B

    BCC 55-65-70-75-80-85. Wrist and shoulder agreed with these numbers, even if my heart and my head wanted to go heavier.

    Post-WOD goat work – 16 minutes on the minute – odd: back extensions (4 rounds each 10/15), even: 10 hand-release pushups. Someday I will not hate pushups.

    So awesome to lift with Lisa A! So happy to have you back in the house!

  5. Jim B

    BCC 95,115,125.135,145,150

  6. BCC: 55, 55, 65, 65, 70, 70 (5# PR)

  7. LEARD

    Big Clean Complex: 115, 125, 135, 155, 165, 170 15# PR. Great working with Lil Ton and Max. Nothing beats spiking the bar after a battle.

  8. Lil Tony

    Bcc: 95,115,125,125,135,155

  9. Big Mike

    Big Clean Complex: 105/115/125/135/145/155 (20# pr)

    Always a guaranteed pr when I’m with Doole. Travelling today so had to wait until it was dark and hit up the 7:30 pm. Early to bed early to rise, see you in a few.

  10. Brian L

    my last set was uuuuugly.

  11. Amanda S.

    Big Clean Complex: 65,75,85,95,105,110 (10#PR)

    I dropped the bar twice in the last set, just couldn’t get my hook grip back. Thanks for everyone cheering me on. Great platform with Amanda K and Amanda P.!

    • Cheryl

      You (and your team of Amandas) were inspiring! Great job.

    • Boo ya 10# PR! AND an awesome coach helping me through the complex sequence!

  12. The Big Clean Complex 55,60,65,75,85
    Probably could have 5lb heavier each set

  13. dylan r

    Big Clean Complex: 75/85/100/110/120/125

    Missed a clean from the hang in the last set, but got it on the second try.

  14. Katrina


    Tabata hollow holds.

  15. Big Clean Complex: 55/60/65/70/75/80# First time.

    HUGE thanks to my teammates – Amanda P & Amanda S. You girls totally inspired me! Go team AMANDA :-D

    Post WOD END1
    4×400 2min rest: 1:27/1:27/1:31/1:30

    • Clarification…Post WOD was
      4 rds 400m 2min rest b/t rds

  16. Larry

    95, 115, 125, 135 (dnf lower back)

  17. Greg D

    Big Clean Complex: 95/100/105/110/115/120

    Stayed light for self preservation

Leave a Reply