For today’s complex you’ll be working on clean technique, specifically speed under the bar.  Start with a power clean, then go immediately to 2 hang cleans (squat).  Focus on pulling yourself under the bar and “bouncing” out of the hole.  Complete exactly 6 working sets.

Working sets: actual sets above 50% after all warm-up sets are completed.

The Met-con, is sprint style conditioning , go fast and hard taking as few breaks as you can.


Complete the following complex for six sets, and record your heaviest.

Complex 29 (Power Clean + Hang Clean)

6 x 1+2

4  Rounds for Time

7 Hang clean and jerks (115/75)

14 Sit-ups

7 Dead lifts (115/75)