1/7/2015

6
Jan

1/7/2015

For the clean complex, you’ll start in the hang position, receive it in a full squat and stand up, then go back to the ground for a full clean, stand up, and do two consecutive jerks (push, power, or split – your choice). Start with a moderate weight and increase weight each round (total of 7 sets, ending with the 7:30 minute mark)

* Beginners, using light to moderate weight complete 2 power cleans plus 2 jerks instead of the full complex.

For the metcon, “Shoulder to overhead” means you can do a shoulder press, push press, or jerk. Choose a weight that allows you to do all 10 shoulder to overhead in one set for most or all rounds.

Strength

Every 90 seconds for 7 sets:
Hang clean
Clean
2 Jerks

Conditioning

4 rounds for time:
10 Shoulder to Overhead, 115/75#
20 sit ups
10 HSPUs
20 KB swings, 55/35#

2 Responses

  1. Coach KT

    6 AM crew

    Mike D – 150#, 16:35 95#
    Matt S – form, 16:05sc
    Nate – 115#, 14:55sc
    K – 125#, 15:33 75#
    Tanya – 65#, 15:07sc
    Julia – 80#, 14:00sc

    great progress on cleans and HSPU today!

  2. Coach P

    Ryan 155/18:56 95/sb
    Moog 125/18:08 75/sb
    Rachael 90/16:07 65/2 ab
    Molly 75/11:55 55/sc
    Trish 45/11:21 sc/sb
    Alissa 105/15:40 ab
    Jesse 105/16:04 75/sc
    Sizzle 135/16:01 sc ab
    PH 135/14:06 sc/sb
    Grant 205/12:26 Rx
    Gabe 185/16:38 sb
    Amanda 95/12:46 sc/push ups
    Robin 85/15:15 sc/push ups
    P 185/12:31 Rx
    John D 145/2 rnds
    Ditty 85/16:12 65/sc
    Megs 105/14:27 Rx
    Kate 115/12:27 Rx
    Frank 145/13:47 sc
    Matt 125/13:34 sc
    Dustin 155/12:54 105 sc
    Lam 145/17:26 95 sb
    Johnny 165/17:22 ab
    Russ 95/18:04 95 ab
    Courtney 75/13:17 55 sb
    Sam 135/15:05 Rx
    Pavan 135/15:07 95 sb
    Shannon 60/15:32 45 ab
    Heather 85/13:11 75 2ab
    Meg N 80/13:18 55 sb