Clean Complex


Warm Up – 10 minutes
3 rounds of the Burgener Warm Up
3 jump shrugs (1-2-3 triple extension)
3 jump shrug pulls (4-5-6 elbows up)
3 muscle snatches (7-8-9)
3 jump and lands (10-11-12, with the bar overhead)
3 hang power snatches

Strength – 25 minutes
Ascending in weight on the complex
1 x Power Clean and Push Press
1 x ¾ Power Clean and Push Jerk
1 x Full Squat Clean and Split jerk

The feet should land in the same position for all three cleans.  If you are to wide or split, lower the weight and work on your footwork.

WOD – 20 minutes
3 Rounds
7 muscle ups
14 Box Jumps (30/26)
21 GHDs

Scale the muscle ups to a manageable number or complete 3 c2b pull ups and 3 ring dips for each muscle up.

After Party – 500m row test

14 Comments

  • haley

    11/29/2012 @ 2:41 pm

    complex – 165
    wod – 15:31 with 3 mups/round. slow, but progress
    row – 1:41

  • Rhino

    11/29/2012 @ 2:55 am

    235 for complex, push press 245, missed jerk
    10:22 for WOD
    No row, bball

  • Julie Arthur

    11/29/2012 @ 2:12 am

    115 for the complex. Did a few sets at this, need to work on not doing a full split everytime I clean

    WOD 11:35RX. Last set literally took me about 4 min. Wamp wampppp

  • Andrea

    11/29/2012 @ 1:26 am

    Full complex: 155… Too bad I can push press more than I can split jerk…
    Dedicated to working on form! Even if that means only the barbell… Hold me to this!!

    Wod: did EMOM for 10: 3 ring dips 5 chest to bar, 7 bjs’

    Southie class wod: 3:51rx

    Row: 1:40.3

  • bowler

    11/29/2012 @ 1:19 am

    225 for the complex

    11:40 for the wod Rx…log jam at the GHDs and rings
    1:35 row

  • Bish

    11/29/2012 @ 12:06 am

    225 on the complex, jerked all of those
    Wod: 6:44 RX ( ran into a short GHD for my last set)

    Vacation, see ya Tuesday

  • Goose

    11/28/2012 @ 9:57 pm

    up to 235 on the complex – had to push jerk the first rep
    6:34Rx on the WOD
    129.2 on the row
    Hit a 4 rounds of 10 bench press and 20 cals on the airdyne partner wod with Retta later on – Burtal. Also strict pressed a bunch

  • Kenny "F'n" Powers

    11/28/2012 @ 6:55 pm

    Warm up: done
    Complex: 165… (got form lesson from Goose…felt much better) thanks dude!
    WOD: 14:02 did 21 C2B and 21 ring dips per round…bla
    Row: sucked

    “This is a real job, it’s not like teaching kids. I can’t get fucked up.”
    – KFP

  • Will

    11/28/2012 @ 6:18 pm

    Warmup: Done
    Complex: First day back after back sprain last week so capped it at 155#
    WOD: 12:10 bar MUps/blue band
    Row: 1:29.0

    Lots of rolling/stretching tonight. Back’s pretty sore but good to get back in the gym

  • JWhite

    11/28/2012 @ 5:35 pm

    Warm-Up: Done
    Complex: up to 155# (need to learn how to squat clean some day)
    WOD: 12:02 — did 5 MUps/rd
    Row: 1:33

    • Shamwow

      11/28/2012 @ 9:14 pm

      43 days

      • JWhite

        11/28/2012 @ 9:33 pm

        Tunnel Vision!

  • Schurko

    11/28/2012 @ 3:59 pm

    WU: Done
    Complex: up to 215#
    WOD: 8:55 — did 3 MUps/rd
    Row: 1:28.6

  • Crowley

    11/28/2012 @ 2:28 pm

    Warm-up: done
    Banded deads from Monday: up to 305# w/ red band
    WOD: 10:41 rx
    Row: 1:43 – weak sauce

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