WOD GUIDANCE & GOALS
A clean complex is a great way to practice the various parts of the clean before piecing the entire movement together. The clean pull is good practice for the first two pulls of the clean. the deadlift and the hip extension (power!). The hang squat clean helps practice the second pull (hip extension) and last pull (pulling under to the squat) of the clean. The final movement, the squat clean, is when you get to put the first two movements together! Coaches will help you build to 75% of your 1 rep max hang/squat clean, or effort, to start your building sets for the complex.
For the second workout, start with 10 box jump overs and continue to do 10 reps between every set of squat cleans. The squat cleans should be heavy, close to 75-80% of your 1 rep max squat clean. The first set of 2 reps should be unbroken or fast singles. Target sub 10 min.
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