Time to Clean!

Coach Michael | 06/21/2021 |

The power clean has great application to explosive sport movement, due to its hip-leg explosiveness. Remember, Jump the bar up, don’t ‘lift it’ with your arms.

Hey y’all! Today we’re working on the power clean in both the Strength and WOD sections of class, so get ready!

For the strength focus, JT will get you warmed up and then run you through the proper way to get the barbell from the ground into the front rack position (Power Clean). Once he has you all set up and ready to go, you will work through sets of 5 building weight to a challenging weight.

When that’s done, you’ll take the weight on the bar down to something moderately challenging for both Hanging and Full (from the floor) Power Cleans for the WOD.

This workout is two, consecutive 3 Rounds for Time broken up with a 1:00 minute break between them. These are designed to ramp up your heart rate and then see how you operate under a load. It goes quickly but be sure to keep good form for every single rep!

STR: Power Clean
5-5-5-5-5 (Building to a heavier weight than you’ll use for the WOD)

WOD: 3 RFT
10 Hang Power Cleans (95/65)
15 Air Squats
—Rest 1:00 then—
3 RFT
10 Power Cleans (95/65)
15 Ab Mat Sit-Ups