“Discipline is choosing between what you want now, and what you want most.” -Abraham Lincoln

The Big Clean Complex 1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest 5 mins between sets.

“Big Clean Complex”
6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

The Big Clean Complex is a CompTrain Benchmark workout
This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength
The full complex is designed to be completed without putting the barbell down
We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:
Set 1: On the 0:00
Set 2: On the 5:00
Set 3: On the 10:00
Set 4: On the 15:00
Set 5: On the 20:00
Set 6: On the 25:00
The goal is to climb in weight with each set as we build to a heavy complex for the day
With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk
Your final score is the heaviest complex successfully completed unbroken
The complex flows as follows:
High Hang Squat Clean (Pockets)
Hang Squat Clean (Above the Knee)
Squat Clean (Floor)
Push Press (No Re-Bend of Knees)
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk

3-Position Double Dumbbell Squat Clean
3-Position Barbell or Dumbbell Power Clean

Double Dumbbell Push Press
Single Dumbbell Push Press

Double Dumbbell Push Jerk
Single Dumbbell Push Jerk

Double Dumbbell Push Jerk
Single Dumbbell Push Jerk

Since we’re holding onto the bar for a lot of reps, the hook grip is a must in the cleans
Pausing in the front rack can be helpful in maintaining your grip after bringing the bar down from overhead
The bar is more likely to slip out of the hands bringing it straight down to the hang after the presses
Moving relatively quickly can also help reduce the time under tension in each set
Balance out your cycle speed with your ability to move the weight efficiently and maintain your grip