Today’s Workout

Find a 1RM Clean in 20 Minutes

Then:
2 Cleans Per Minute For 10 Minutes at 80% 1RM

The Clean is one smooth accelerating pull in which an athlete jumps the load from the ground to the shoulders. Conceptually it can be broken into 3 separate pulls:

The first pull is from the ground to the mid thigh. This pull should be slow and smooth with an emphasis on keeping the hips and shoulders rising at the same rate off the floor. The first pull is essential to set the lifter up in a powerful position to start the second pull. DO NOT try to rip the bar right off the floor.

The second pull is where the violence begins. The lifter explosively jumps their hips, knees, and ankles fully open simultaneously into what is called “triple extension.” It is important to fully open the hips and to keep the barbell close to the body.

The third pull is when the lifter pulls him or herself under the load as quickly as possible driving their body down and their elbows up and around to catch the barbell with their chest.