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CrossFit Oostende


Strength Skill

Squat Clean

Basics + POP

Every 1’00 x 6
1 rep Squat Clean – Build in weight

Every 1’15 x 6
1 Squat Clean + 1 Hang Squat Clean

Points of Performance

  • Push your knees back as you stand the bar up from the ground, keeping the hips and shoulders rising at the same rate
  • From the mid thigh, pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension)
  • With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight
  • Receive the bar in a full front squat so that it rests on the shoulders with the elbows up
  • The bottom of the squat is with the crease of the hip below the knee
  • Drive through the heels back to a standing position
  • The clean is completed when the knees and hips are fully locked out and open at the top


150 Air Squats
then 6 Rounds:
36 Double Unders
18 Barbell Hops
9 Squat Cleans, 60/40

Timecap: 18′


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