Thursday December 1, 2016

Clean Review

Warm Up

As a class:

2 sets (1 – PVC, 2 – barbell)

Starting from the hang (just above the knee)

3 – pop/shrug

3 – pop/shrug/high pull

3 – hang power clean


3 Position Pause (2 inches off ground, low hang – top of knee, high hang) + Hang clean

This is allow you to slowly work the lift/pull and feel which muscles should be engaged at each position, ending with a hang clean, because I know y’all want to lift something.

5-7 sets, add weight if your form is good.



1 Power Clean

3 Hang Squat Clean

2 Push Jerks

Spring 200m

Rest 2 min

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