Clean Pull Complex

6 Sets:

1 Tempo Clean Pull

1 Clean Pull

Sets 1-2: 70%

Set 3-4: 75%

Sets 5-6: 80%

Gymnastic + Power CJ

On the 2:00 x 6 Rounds:

3 Bar Muscle-Ups

5 Toes to Bar

3-3-2-2-1-1 Power Clean and Jerks

Rounds #1+2 – 3 Power Clean and Jerks

Rounds #3+4 – 2 Power Clean and Jerks

Rounds #5+6 – 1 Power Clean and Jerk

Start between 60-65% of our estimated 1RM Power CJ, and steadily build from there to a moderate single by the sixth and final round. All parts this week are “not for score”, but we’ll track loads purely for technique reasons.



• Today and tomorrow, we’ll build to a moderate loads on the CJ and Snatch. Challenged with other movements, we’ll have a realistic feel as we reach towards good weight on the barbell. With that said however, we are truly in priming mode. Let’s move lighter and faster, versus heavier and slower.

• Rounds here begin on every 2:00 (0:00, 2, 4, 6, 8 and 10:00)

• Let’s start in the range of 60-65% of our estimated 1RM Power CJ and steadily build from there, where every 2 rounds, the reps decrease (3-3-2-2-1-1).


• The 3 reps can be completed touch and go or as single repetitions

• Use one barbell and switch out weights during rest periods


• Training this complex which is a challenge to transition to… which is great here. Let’s make this more skill based, than capacity based.

• The two totals do not need to be linked together, or completed unbroken. Let’s move well here, and at our own pace. Again, technique first.



• Reduce Reps

• Great day to choose a specific skill to refine, such as a jumping bar muscle-up

• If we are not pursuing bar-muscle-ups, 5 CTB’s per round fits well here

‘’Eagle Eyes” 20 min cap

2 Rounds:

1,000 Meter Row

100′ Single Dumbbell OH Walking Lunge

30 Lateral Burpees over Dumbbell

30 Single Arm Dumbbell Hang Clean and Jerks ( 5 reps switch )

Dumbbell Pounds – 50/35