A. Push/Split Jerk Skill Work
5-5-5-5-5 (build to a heavy 5)
B. High Hang/Hang Clean Skill work
(empty bar only)
"Big Clean Complex" (stolen from Crossfit New England)
6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + 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. All cleans must be full/squat cleans (power cleans are not allowed).
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