Lets do some Cleaning!

Strength work

“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

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
 

2. Gymnastics (7 min time cap)

Performance - 10-9-8-7-6-5-4-3-2-1 Unbroken toes to bar

Fitness - 5 rounds of 10 hollow rocks + 10 Sit ups - Rest as needed between rounds


Post heaviest clean complex and time for pull ups to comments below.