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CrossFit Oostende


Squat Clean

Set up for  Squat Clean

  • Begin with your heels hip width apart
  • Bar is on the ground and hands are gripped just outside of your shins
  • Shoulders are at or just over the bar
  • Back is flat and tight
  • Chest is up
  • Core is tight
  • Weight is in the balls of feet


  • Push your knees back as you stand the bar up from the ground
  • Hips and shoulders rising at the same rate
  • From the hang position, Go fast
  • Extend Body, Jump pull the bar into your body
  • 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


Every 1’15 x 6
1 Squat Clean + 2 Hang Squat Cleans

Every 1’00 x 6
1 Squat Clean (build in weight if technique is good)


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