CrossFit Cambridge – CrossFit
Big Clean Complex (Find your heaviest set. )
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Each set of the “Big Clean Complex” consists of 12 unbroken reps. Repeat this sequence six times, resting as needed between sets and climb up in weight every set.
IDEALLY you do not drop the barbell at all during this complex. However, if you NEED to then go ahead. Be safe. Coaches, feel free to scale this as you see fit for your athletes.
For Time (12:00 Cap)
50 Box Jumps (24/20″)
50 KB Swings (32/24kg)
You MUST jump each box jump. You may (even somewhat encouraged to) step down. Live a little on the swings. Go heavier than you normally would (if you’re not already going rx).