Clean skill continues!

 

SKILL/POWER: 20 minutes

2-Position Squat Cleans

– REP #1 – “Double Scoop” Hang SQUAT Clean

(Dip and slide to right above the knee, slide back up to your dip point, while simultaneously shifting your knees under the bar & pulling your torso back behind the barbell)

* Slide TWO times before jumping and finishing the second rep *

– REP #2 – Hang SQUAT Clean from 2″ Below the Knee

 

You choose the loading pattern for this one:

1.) Go as heavy as you can maintain positions

2.) Work up to a “heavy”, but not maximal weight for 2-3 sets

3.) Stay with a moderate load and work speed and positions the whole time

 

WORKOUT:

30 Sumo Deadlift High Pulls (93#/135#)

50 Box Jumps (20″/24″)

30 Sumo Deadlift High Pulls (93#/135#)

50 UNBROKEN Double Unders*

* Rx’d is restarting if you don’t get 50 in a row

(10 minute cutoff)

 

Scale the high pulls to 83#/115# or 63#/95, if needed!

 

POST ALL RESULTS TO ZENPLANNER

 

 

Justin VanBeek

Written by: Justin VanBeek

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