CherylHurdleCheryl Nasso

2015 REGIONAL ATHLETES
1. Squats
3×3 Pause Front Squats, hold the bottom position for 10 seconds

2. Big Clean Complex + Muscle ups
A. Inside of 1 minute complete the following complex with 135/95 barbell:
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
AMRAP Muscle ups in the remaining time

B. Inside of 2 minutes complete the following complex with 155/105 barbell:
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
AMRAP Muscle ups in the remaining time

C. Inside of 3 minutes complete the following complex with 185/125 barbell:
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
AMRAP Muscle ups in the remaining time

D. Inside of 4 minutes complete the following complex with 205/135 barbell:
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
AMRAP Muscle ups in the remaining time

Your score is the number of muscle ups.

One set consists of all 12 reps with the barbell followed by as many reps of muscle ups in the remaining time (MU do not have to be unbroken). The barbell should be UNBROKEN during the entire set. Rest as needed between sets.

2015 OPEN ATHLETES
1. Squats
3×3 Pause Front Squats, hold the bottom position for 10 seconds

2. “The 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 +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Nate Schrader’s 255# Big Clean Complex at CFNE.
I believe the is the standing world record.

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