WOD
[A] The Big Clean Complex 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

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 Clean – Start with the bar at the hips
Hang Clean – Start with the bar just above the knee.
Clean – Start with the bar on the ground.

[COMPETITION TRAINING]
[B] AMRAP 7 mins
15 Toes to Bar
100m Farmers Carry 2 x 32kg (2x24kg)
3 Wall Walk

[C] 5 rounds for total cals
Airbike 1 min
Rest 2 min

These are all out efforts, no pacing

Photo Credit: Wendy Swift

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