“Big Clean Complex”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – “Big Clean Complex”

2. Mobility and Recovery

Weightlifting

Big Clean Complex ((1 x 1 Complex) x 6)

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 rep consists of all 12 movements. Ideally, you will not drop the bar during the entire rep. Rest as needed between complexes and attempt to increase weight after each set.

KSQ30

9:15AM KSQ30

5 x 3 min Working Set

8 Double Dumbbell Power Clean (50/35)

16 Air Squats

100m Run

In remaining time, AMRAP Burpees

Rest 1 minute between rounds

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