Back to Cleans!

 

Really trying to perfect the individual positions for this lift as we start working further along in the coming weeks…

 

POWER/SKILL:

Every 1:30 for 10 rounds (15:00 total) perform the following:

High Hang SQUAT Clean w/ 3 sec Pause

(Pause in the bottom of the high hang)

+

Mid-Thigh SQUAT Clean (No Pause)

(Make sure to slide back to upright before you finish!)

* It’s your call how you want to approach this one…

You can:

1.) Work up to a max as long as you’re hitting the right positions

2.) Work up to a moderate weight and hit 3-4 sets with it

3.) Work up to a heavy load that isn’t quite a 1RM (90% or so)

 

WORKOUT:

Box Jumps (24″/30″)(Must step down)

Toes 2 Bar

21-15-9

(6 minute cutoff)

IMMEDIATELY AFTER YOU FINISH OR AT THE 6:00 CUTOFF PROCEED TO…

1 Minute AMRAP of KB/DB Snatches (35#/53#)

(You will alternative arms every 5 reps)

 

Scale reps in the workout to 18-15-12 OR 15-12-9, if needed, but if you decrease reps try to increase the movement difficulty (higher box/toes all the way to bar instead of knees 2 elbows)

 

 

Justin VanBeek

Written by: Justin VanBeek

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