Clean Complex | WOD 9/16/20

Crossfit Charlottesville – CrossFit

Clean Complex (1 set every 2 minutes for 6 sets)

Segmented Clean Grip Deadlift + Hang Clean Pull + Hang Power Clean
For the Segmented Clean Grip Deadlift, you will perform 3 pauses along the way–1″ off the floor, at the knee, and at the high hang position.

On the Hang Clean Pull and the Hang Power Clean, the bar will start just above the knee.

Metcon (Time)

Five Rounds For Time:

5 Hang Power Cleans, 155/105lbs

10 Pull-ups

250/200m Row
Aim for consistent split times across all five rounds today. Modify the weight on the HPC such that it is tough but can be completed unbroken. If using assistance on the Pull-ups, aim to complete the reps in 1-2 sets.

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