Big clean complex

Sunday 9/20/20
Zoom 8:30am 10:30am

Take 15 min to establish a max weight for the “big lean 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
*all cleans are full squat
*If using DBs, do 5 sets
+
4 rounds for time:
40 KB swings (53/35)
30 Goblet squat (20/14)
20 Step overs (53/35)(w/1 KB)
10 burpee box jump (24/20)
*24 min time cap
*Barbell only = 40 deadlift 135/95 30 front squat 95
*DB only = 40 hang db snatch
*NO EQUIPMENT = 40 air squats 30 pistols 20 hand release pushups 10 burpee over object

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane!

Zoom classes at 8am 9:30am and 4:30pm 6:00pm Mon-Fri. Sat 8am and 10 am. Sunday 8:30am 10:30am for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes!
Meeting code is
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day