WARM UP

5 Sets
3 Position Clean (Building Lightly)
3 Positions =
High Hang
Hang (Just Above the Knee)
Floor

Full SQUAT Cleans!

Warm up loads focusing on form and solid movement!These will all be squat clean but you will start from different positions with the bar.

The first one starts with the bar at mid thigh or above, so your torso will be more upright.

The hang clean starts with the bar just above the knee, so your torso will be tilted forward more and your hips shifted further back.

The last one is a full squat clean from the floor.

For all three, imagine you are jumping while holding the bar with straight arms. Aggressively extend your hips, knees, and ankles to generate vertical force on the bar.

Then shrug your shoulders, pull your elbows up and back, then rotate them around the bar to receive it on your shoulders in the bottom of a squat. Stand up all the way to complete the rep. When standing, keep your elbows high, upper arms parallel to the floor and lead with the chest as you stand.

WORKOUT

Clean (8 x 1 (1 Rep Every 90 Seconds for 12 Min))

Enter your heaviest successful lift for your score.  All of these 8 reps should be "working" - which means warm up to a challenging, but doable, weight before you start the clock.

Go up or down in weight as you go - depending on how you are feeling and moving this day.

Clean Pull (5 x 2)

Do these with the heaviest successful lift from the previous part of the workout!

A clean pull is the first pull off of the ground, plus the hip extension and jump and shrug portion of the clean.  This teaches us to work on the powerful up portion of the movement.

For these reps you will do 5 sets of 2 clean pulls.  Rest as needed between sets.

Really focus on good extension and a powerful up!  Hold those good positions!