CROSSFIT

CLEAN COMPLEX

4 SETS*
2 Reps of the Complex…

1 Clean Pull
+
1 Power Clean

-Quick Rest b/t Reps & Rest as Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Each Rep = 1+1. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 2 of 8

RUNNIN’ CLEAN

3 ROUNDS FOR TIME
400m Run
10 Hang Power Clean (95/65)|(65/45)
30Ab Mat Sit-Ups
10 Hang Squat Clean
10 Box Jumps (30/24)|(24/20)

(Score is Time)

SPARK

STRENGTH

Deadlift for load:
3 Sets of 4 Increasing then…
8-6-6-4
Tempo Deadlifts (3111

Ab Mat Sit Ups
4 X 20

QUANTUM LEAP

FOR TIME
10 Deadlifts (140/106)|(106/70)
10 Jumping Lunges
15/12 Cal Bike, 21/16 c Row, 200m Run
20 Deadlifts
20 Jumping Lunges
25/20 Cal Bike, 35,28c Row, 350m Run
40 Deadlifts
40 Jumping Lunges
50/40 Cal Bike, 68/54c Row, 800m Run

(Score is Time)