Clean Complex
5 Sets of the Complex:

Pausing High Hang Squat Clean
Pausing Front Squat

High Hang Squat Clean

Front Squat


1 Set @ 55% of 1RM Clean

3 Sets @ 60%

1 Set @ 65%


Teams of 4: 

“Log PT V1”
3 Rounds

40/30 Cal Row Each

30 Synchro DBall/Sandbag Squats*

*Total # must equal 350#


Rest 2:00


2 Rounds
50 Synchro TTB (Pair working)

50 Synchro Burpees (Pair working)

*Non working pair must hold 200# of load off the ground


Rest 2:00 


1 Round

50 Pull Ups

12 “Worm” Clean*

40 Cal Ski

9 “Worm” Clean*

30 Handstand Push Up

6 “Worm” Clean*

20 Alternating DB Hang C&J 70/50#

3 “Worm” Clean*


*“Worm” Clean can be done synchro ball/bag


Alpha


Beast Builder V2

BARBELL CYCLING
On the Minute x 7:

Min #1 - 7 Hang Squat Cleans + 1 Push Jerk

Min #2 - 6 Hang Squat Cleans + 2 Push Jerk

Min #3 - 5 Hang Squat Cleans + 3 Push Jerks

Min #4 - 4 Hang Squat Cleans + 4 Push Jerks

Min #5 - 3 Hang Squat Cleans + 5 Push Jerks

Min #6 - 2 Hang Squat Cleans + 6 Push Jerks

Min #7 - 1 Hang Squat Clean + 7 Push Jerks


Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind.