A Friday Four Hundred and More
Friday, April 3, 2015
For Time:
- Run 400 Meters
You can’t catch me!
Then,
“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. Rest as needed between sets and try to increase weight after each set.
High Hang = Start with the bar at “the pockets.”
Hang = Start with the bar just above the knee.
Squat Clean = Start with the bar on the ground.
It is time again to establish a 400 meter time! We will get this out of the way first and then move into a monster of a barbell complex. Don’t underestimate this complex and mistake it for all strength. Your cardio will fail before your strength does. Good times!