4-8-15

Barbell Work
3 Position Clean (Top-to-bottom) + Push Press
3 Position Clean (Top-to-bottom) + Push Jerk
3 Position Clean (Top-to-bottom) + Split Jerk

3 Positions:
High Hang + Hang + Floor
The focus is technique and getting the bar in the upper thigh.

For more advanced athletes:

“Big Clean Complex”
6 Sets of the Following 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

Work up to as heavy as possible for the sixth round. Do not put the bar down for the entire 12 rep complex.