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Clean Complex


Clean Complex

CrossFit Invigorate – CrossFit

Clean: Warm-up (No Measure)

3 mins of steady rowing

Banded hamstring stretch

20 air squats

Banded hip stretch

Followed by with bar

10 deadlifts

10 hang muscle cleans

10 front squats

3 Squat Clean Complex (Every 1:30 )

1- Full Squat Clean

1- Hang Squat Clean

1- Front Squat

5 working sets, build to a difficult weight

Clean Pull (5×3)

Hang Clean Pulls

Deadlift to hips

lower to above knee

aggressive extension followed by shrug and arm pull AHAP

Metcon (No Measure)

EMOM x 10-15

10 AB Mat Sit ups

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