"Big Clean Complex" | CompTrain Barbell Cycling WOD

0:00 - Intro
0:08 - Warm Up
3:27 - Mobility
4:08 - Big Clean Complex
6:52 - Home Gym
7:34 - Gymnastic Stamina

WARM-UP
For Quality
1 Minute Glute Bridges
30 Seconds Good Mornings
30 Seconds Pausing Back Squats

1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Elbow Rotations
30 Seconds Strict Press & Reach Back

1 Minute Glute Bridge Walkouts
30 Seconds Romanian Deadlifts
30 Seconds Pausing Front Squats

MOBILITY
Pigeon Pose: 45 Seconds Each Side
Table Top Stretch: 45 Seconds

“Big Clean Complex”
6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

HOME GYM
For Time:
30-20-10:
Double Dumbbell Power Cleans (50’s/35’s)
Double Dumbbell Push Press (50’s/35’s)

Gymnastic Stamina
Not For Time:
1:30 Light Assault Bike, 25% Max Ring Muscle-ups
1:30 Light Assault Bike, 35% Max Ring Muscle-ups
1:30 Light Assault Bike, 45% Max Ring Muscle-ups
2:00 Light Assault Bike, 25% Max Ring Muscle-ups
2:00 Light Assault Bike, 35% Max Ring Muscle-ups
2:00 Light Assault Bike, 45% Max Ring Muscle-ups

Видео "Big Clean Complex" | CompTrain Barbell Cycling WOD канала Vintage CrossFit