Warmup

Strength

Clean Primer:

5 Sets:

1 Hang Clean High Pull – Video

1 Low-Hang Power Clean

“On the 1:30” x 5:

1 Hang Power Clean

1 Power Clean

On our clean primer, we have five sets of a hang clean high pull paired with low-hang power clean.

Hang Clean High Pull – Video

After deadlifting the bar to the hang position, lower the bar to knee-level to start. In the high pull, we are looking to keep the bar close to he body as we bend the elbows. The “scarecrow” visual applies here, with elbows high to the outside.

Note that the heels stay glued to the floor. As we move through this primer, let’s focus on all of our weight and power being focused at he “heel arch”, or the area right beneath our ankle bone. A very common fault in the clean is when we come to our toes too early, resulting in a deactivation of the glutes. We’re not at max power here. Given how the loads are lighter on the primer, let’s focus in on our technique even more so here.

Low-Hang Power Clean

The low-hang position is below the knee, but not touching the floor. It’s essentially as far past the knee as we can go without touching the ground. What is it not, is a stiff-legged pull. As the bar crosses over our knee, bend the knees just as we would for a repetition off the floor. This position forces us to maintain stronger positions, and gives us a chance to refine our mechanics on components of the 1st pull before we go heavier in the next part.

On the ensuing build to a heavy complex (1 hang power + 1 power):

Set #1 – 75% of estimated 1RM Power Clean

Sets #2,3,4,5 – Build to a heavy complex for the day, but not an all-time max. Let’s move well here.

On all sets here, let’s drop from the top after each power clean. We are not looking to go touch and go here fro the hang power clean to the power clean. Focusing in on our set-up position from the floor, let’s start from a dead stop.

WOD

For Time:

200m Bag Run, 10 Power Cleans

200m Bag Run, 8 Power Cleans

200m Bag Run, 6 Power Cleans

200m Bag Run, 4 Power Cleans

200m Bag Run, 2 Power Cleans

Sandbag – 50/35 (bring a back pack)

Male Weights – 155-185-225-245-265

Female Weights – 105-135-155-165-175

SCALED

115 -135-155-175-205

75-95-115-135-155

Scale the scaled is fine too !