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.
Every 90 seconds for 7 sets:
4 rounds for time:
10 Shoulder to Overhead, 115/75#
20 sit ups
20 KB swings, 55/35#