Wednesday, October 16, 2013



6 Sets of the following Complex:

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 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.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
 Clean – Start with the bar on the ground.

Remember this is the last week of the M-F 7:30 am class.