Big Clean Complex

Wednesday, September 24, 2014

“The Big Clean Complex”

6 sets of the following Complex :

  • 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 +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

This is great positioning work for your cleans!  Start out lighter than you think that you should.  It gets heavy and taxing really quickly!

Check out NC’s own Nate Schrader with a record setting “Big Clean Complex” at 255lbs: