BIG CLEAN COMPLEX

Advanced/Firebreather

6 sets of the following:

High Hang Clean + Hang Clean + Clean + Push Press

High Hang Clean + Hang Clean + Clean + Push Jerk

High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps. Try not to

drop the bar the entire set; if you must then

drop after the OH movements, that will be allowed. 

Rest as needed btw sets, try to increase weights each set.

Intermediate

6 sets of the following:

Hang Clean + Clean + Push Press

Hang Clean + Clean + Push Jerk

Hang Clean + Clean + Split Jerk

One set consists of all 9 reps. Try not to

drop the bar the entire set; if you must then

drop after the OH movements, that will be allowed. 

Rest as needed btw sets, try to increase weights each set.

Beginner

6 sets of the following:

Hang Clean + Clean + Push Press

Hang Clean + Clean + Push Jerk

Hang Clean + Clean + Split Jerk

One set consists of all 9 reps.  Do not drop the bar the entire set.  

Weight will not be increased.  You are working skill. 

Men will use 65# - 75#, women 45# or 55# bar.