Muscle Clean (5 x 3 (3= ground, below knee, above knee))
This movement is all about the UP portion of the clean. There is no pull under or rebend of the knees. Start light and focus on power and speed. You may add weight as long as the turnover still fast!
For the first rep. The bar will start on the ground with the feet under the hips. Hinge at the waist, bend the knees slightly, keep the heels down. Keep the chest up and back flat with the arms straight. The bar should be very close to the body.
Stand and pull the bar by digging the heels into the ground as you lift your chest and pull the bar in close to the body! From here, you will finish the up by scooping the hips under and almost JUMPING with the bar once past the knees. Shrug the shoulders - then pull the elbows high and outside - rotate the elbows back through QUICKLY and get the bar on the shoulder with the elbows high!
No - rebend.
For rep 2, you will do the exact same thing except you will lower the bar to just below the knee and not to the ground. For rep 3 you will lower the bar to just above the knee.
Start light and only add weight if you are able to maintain SPEED!
Rest as needed between sets.
Power Clean (7 x 2 (Do not need to be touch and go))
Score is heaviest set!
1 Set every 2:30
These do not need to be touch and go. But there should be very minimal time between dropping rep 1 and getting set for rep 2.
For this movement you will pull the bar off of the ground similar to a deadlift. You should have a slight bend in the knee, chest up, heels down with the hands outside of the legs! You will pick the bar up leading with the chest and driving through the heels. Keep the arms straight! Once you are past the knees you will begin to pick up speed and finally finish with the legs and hips fast! Add a shrug (arms still straight).
Then focus on keeping the bar close as you pull yourself under into a partial front squat. Butt goes back, elbows come high, bar on the shoulders. Stand to complete each rep.
The sets of 3s and 2s should be touch and go if possible!