“Clean Sweep Complex”

CrossFit Kennett Square – CrossFit

CrossFit

1. Weightlifting – Clean Sweep Complex

2. Conditioning/Testing – 1 minute of Power Cleans

Weightlifting

Clean Sweep Complex

3 Hang Power Cleans +

2 Power Cleans +

1 Squat Clean
Build up to a working set of:

3-3-3-3-3 (across)

One set of 3 complexes every 3 minutes on a 15 minute running clock.

You must stay on the bar for 1 rep; 10-second rule between reps

1 rep = all 6 movements

Conditioning

1 minute of Power Cleans (AMRAP – Reps)

As Many Power Cleans as Possible in 1 minute

95/65

KSQ30

9:15AM KSQ30

14 min AMRAP

6/4 Calorie Bike

8 Double Dumbbell Power Cleans

6/4 Calorie Row

8 Dumbbell Step Ups

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