Warmup

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

POINTS OF PERFORMANCE

• 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

Practice

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)