Clean Complex

10 x on the :90
Hang Clean + Power Clean

GOALS + GUIDANCE: Today is about mechanics/technique, if they’re spot on – add weight! If one movement needs work, stay at the same weight and practice! You’ll have 15 minutes to build to a heavy complex. Record your heaviest weight.

AMRAP 7

21 Toes to Bar

7 Hang Power Cleans

*at 80% of complex weight

MAx: knee or pike up

MVx: leg lift or v-ups

GOALS + GUIDANCE: From the start, break the toes to bar into manageable sets to avoid grip and hip flexor failure. Try sets of 3-7 with quick breaks. Then for the hang cleans, use 80% of your heaviest complex weight. You may have to break the set of 7 reps into 4 and 3. Target 3-4 rounds.