December 18th, 2013

Here’s our 2nd heavy Oly lift of the week.  The Clean can be performed as a Squat Clean or Power Clean – whichever technique allows you to get the most poundage into that front rack position!  If you have an efficient Squat Clean (meaning you eliminate the high arm pull and you squat quickly after a big hip extension), that will be your best bet to go heavy.
After the strength portion we’ll work on fast Hang Cleans by putting them in the front of each minute.  Get them done quickly so you have plenty of time to rep out some KB Swings!
Strength:  Find Clean 1RM
Work Capacity:
100 Kettlebell Swings for time (53/35 lbs)
– Every minute stop and perform 3 Hang Power Cleans (95/65 lbs) and 3 Push-ups
“If we all did the things we are capable of doing, we would literally astound ourselves.”
-Thomas Edison

Previous Post:


Next Post: