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Crossfit-Big Clean Complex-Jerk

31
Mar

Crossfit-Big Clean Complex-Jerk

1. Clean and Jerk
Work up to a heavy single, not max

{15  minutes}

2. Barbell Conditioning
“Big Clean Complex”
Establish a heavy 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. 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.

{20 Minutes}

3. Tabata Core

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