STRENGTH/SKILL

A. "The Big Clean Complex"

One set every 4 min for 20 min (5 Sets) build to tough set

For load;

High hang, Below knee, Floor Squat Clean + 1x Push Press

then barbell cycle again +

1x Push Jerk

then barbell cycle again + 1x Split Jerk

F: 2DB's 10x DL + 10x Hang Power Clean + 10x Push Press; build to moderate set;

P/S: As rx; Build to tough set

for sport, they cannot go power + front squat, must be in 1 motion, “P” can chop that up

WOD

B. 500m Row for Time

1 attempt; High Effort.

Will be hard to ‘PR’ for more advanced after the BCC, but more many newer people they’ll finally be CNS primed enough to push hard!