Friday Workout: Clean Complex, Up and Down, Paintball!

Event Reminder: Paintball on Sunday!  RSVP HERE – anyone is welcome to join!



5 Sets, Every 2 Minutes: Power Clean + Hang Squat Clean + Front Squat + Jerk

Start light/moderate (~60% of C&J) and build as you are able. Can drop after power clean, but try to keep it to an unbroken set each time.


Level 1

For Time:

  • Dumbbell Hang Clean x 15
  • Burpee x 20
  • Box Step Up x 40
  • Burpee x 20
  • Dumbbell Hang Clean x 15

Level 2

For Time:

  • Hang Squat Clean (95/65) x 20
  • Bar Facing Burpee* x 25
  • Box Jump Step Down (24/20) x 50
  • Bar Facing Burpee x 25
  • Hang Squat Clean (95/65) x 20

15 Minute Time Cap

*Do lateral burpees if space is an issue


1. See our Facebook Events Page to see everything that’s going on in the coming month!

3 thoughts on “Friday Workout: Clean Complex, Up and Down, Paintball!

  1. Wod only: 13:13 @ 45#

  2. Complex- 95#
    WOD- 9:09 rx

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