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)