12-9-2021

Warm-Up

W/ Empty Barbell

3 Rds

6 RDL

6 Muscle Clean

6 Hang Power Clean

6 Front Squat

6 Strict Press

Weightlifting

“CompTrain Big Clean Complex”

6 Attempts every 3:00

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

1 Push Press

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

1 Push Jerk

1 High Hang Squat Clean

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

*All reps MUST be performed unbroken in order for complex to count. Any “pause” in the complex must happen in active position. ie. at the hip or front rack. Treat as 3 unbroken rounds of 3 position squat cleans with succession of S2O.*

Metcon

200m Run

21 TTB

400m Run

15 TTB

600m Run

9 TTB

800m Run