3- Pause Clean Deadlift
All Pauses are for 1 sec:
2" off floor
Work off of 1 RM Clean
Pause in each position before finishing each rep. Only pause on the way up. On the way down do not pause, but move with control to the ground
-Focus on shoulders back and down, feet pressing into the floor causing hips and shoulders to raise at the same time maintaining back angle.
-As the bar goes above your knees, keep knuckles down and "peel" the upper part of your back to the wall behind you.
-Keep your knees bent, feet flat allowing you to find the power position.
-This will naturally allow your bent knees to drift forward as your torso goes vertical.
-Finish with full control to the ground.
3-position Clean High Pull
Positions are "top down"
low-hang (2" off floor)
1 RM Clean
-Complete a high pull in all three positions.
-Hold onto the bar for all three positions
-Focus on finishing with the bar moving up, NOT out.
-We do NOT want our hips to thrust to the bar causing it to travel forward.
-Focus on being patient with flat feet to get to the power position before sending the hips upward, carry the bar with your hips.
-Finish in full triple extension and shoulder blades pulled back.
3 Position Squat Clean
Low-hang (2" off floor)
-Hold onto the bar for all 3 positions
-Finish with sending the bar up explosively and meeting the bar at its highest point and taking it to the bottom of your squat.
-Keep eyes and focus above horizon the entire time.
15 Cleans (115/85)
15 Wallballs (30/20lbs)
RX (95/65) (20/14lb)
Goal is 4-6 Rounds