Wednesday 09.25.13

Corey, Rachel, and Maureen showing off their armpits...gross.

Corey, Rachel, and Maureen showing off their armpits…gross.

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.
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"Raise your hand if you LOVE the big clean complex". Smart kid.

“Raise your hand if you LOVE the big clean complex”
Smart kid.