Clean Complex
Warm Up
General
2 sets
30sec Row/Bike/Ski
5 RDL Jump @empty bar
10 Rotating T spine squats
Specific
3 Hang clean pull
3 Tall power cleans
5 Front rack elbow rotations
3 Tempo power cleans
3 Pause Front squats
Strength
E2MOM x 8
1 Squat Clean
1 Power Clean
1 Squat clean
Start @ 65% work your way up to 85% of best clean
Workout
For Time
2-4-6-8-10-12-10-8-6-4-2
Burpee Box Jump 24/20″
OH Squats 40/30 KG
Score: Time
Scaling Options
Fit
2-4-6-8-10-8-6-4-2
Burpee jump onto plate
OHS 20/15 KG
SC
2-4-6-8-10-12-10-8-6-4-2
Burpee Box Jump 24/20″
OH Squats 30/20 KG
Accessory
Gymnastic technical
3 sets 15- 20 sec Wall facing HS hold
6 HSPU negative, 3-5 sec descent
Rest as needed
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