Do Less
September 14, 2020
Do Less Masters
September 16, 2020

CrossFit Rome – CrossFit

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Big Clean Complex

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
## DESCRIPTION

* The Big Clean Complex is a CompTrain Benchmark workout last completed on 8.15.18

* This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength

* The full complex is designed to be completed without putting the barbell down

* We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:

* **Set 1:** On the 0:00

* **Set 2:** On the 5:00

* **Set 3:** On the 10:00

* **Set 4:** On the 15:00

* **Set 5:** On the 20:00

* **Set 6:** On the 25:00

* The goal is to climb in weight with each set as we build to a heavy complex for the day

* With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk

* Your final score is the heaviest complex successfully completed unbroken

* The complex flows as follows:

High Hang Squat Clean (Pockets)

Hang Squat Clean (Above the Knee)

Squat Clean (Floor)

Push Press (No Re-Bend of Knees)

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk

After Party

# AFTER PARTY

## 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

Warm-up

## HOME GYM

For Time:

30-20-10:

Double Dumbbell Power Cleans

Double Dumbbell Push Press

1 Minute Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

30 Seconds DB Deadlifts

30 Seconds Air Squats

1 Minute Single Leg Glute Bridges (30 Seconds each)

30 Seconds Arm Swings

30 Seconds DB Strict Press

1 Minute Glute Bridge Walkouts

30 Seconds DB Swings

30 Seconds Push Press

# MOBILITY

## Pigeon Pose: 45 Seconds Each Side

# PRACTICE ROUND #

5 Dumbbell Power Cleans

5 Dumbbell Push Press