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“180624-Class”

Power Clean + Squat Clean / "Mr. Clean"

1.3K 5
  • Power Clean + Squat Clean
  • Build to a Moderate Complex
  • "Mr. Clean"
  • On the 3:00 x 6 Rounds:
  • 400 Meter Run
  • 3 Power Cleans (115/80)
  • 3 Squat Cleans (115/80)

In preparation for the workout, athletes will build to a moderate complex of 1 Power Clean + 1 Squat Clean. Footwork and technique take priority over what weight is on the bar. Within the workout, athlete can choose a weight on the barbell that they could complete 15+ squat clean in a row unbroken when fresh. In this section, maintaining speed on the runs and the bars allow athletes to hit the correct stimulus. If the weight is too heavy and athletes find themselves waiting to pick the barbell up, the heavy breathing is minimized. Score is slowest of the 6 rounds, with rounds beginning on the 0:00, 3:00, 6:00, 9:00, 12:00, and 15:00.

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Working backwards, the goal today can be to complete the barbell in as few sets as possible, ideally unbroken. Picking the correct weight comes first and picking the correct pace for the runs comes second. With the score being the slowest round, every second counts. Athletes can run at a speed where they come in and immediately put their hands on the bar to begin their cleans. Although holding on to the barbell can be more taxing, athletes are rewarded with extra rest before beginning the next interval.
Source: wodwell.com
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