Clean all the things!

24
Apr

Clean all the things!

Hang Power Clean + Power Clean + Squat Clean
3+2+1
40-50-60%

3 rounds
1 min Hang power cleans (135/95#)
1 min Rest
1 min Power cleans
1 min Rest
1 min Squat cleans
1 min Rest

I can’t stress enough…technique, technique, technique. Trying to muscle every rep will leave you wasted (and with a low score). Do every rep with attention to detail, and glide through each round. Either way is going to hurt. Just make it hurt less.

Injured? No problem, we can work around that.

30 Responses

  1. Mario B.

    Hang Power Clean + Power Clean + Squat Clean
    3+2+1
    40-50-60%
    95-115-135

    3 rounds
    1 min Hang power cleans (135/95#) @ #115 16-17-17
    1 min Rest
    1 min Power cleans 12-13-13
    1 min Rest
    1 min Squat cleans 9-9-10
    1 min Rest

    Total = 116 Reps

    Fun workout! Thanks Mario

  2. Mobility
    WU x 1
    Group WU + Mobility

    Hang Power Clean + Power Clean + Squat Clean
    3+2+1
    55-65-75#

    WOD @65#
    3 rounds
    1 min Hang power cleans 20,17, 20
    1 min Rest
    1 min Power cleans 18, 17, 18
    1 min Rest
    1 min Squat cleans 12, 11, 12
    1 min Rest

    Total reps: 145

    Thanks Mario. Good job everyone!

  3. MARK D

    MOB + Group WU & MOB

    Hang Power Clean + Power Clean + Squat Clean
    3+2+1
    40-50-60%
    65# – 95# – 115#

    3 rounds – 115#
    1 min Hang power cleans (135/95#)
    1 min Rest
    1 min Power cleans
    1 min Rest
    1 min Squat cleans
    1 min Rest

    TOTAL: 83 reps

  4. 46 Birthday Burpees for our budy Anthony! Happy Birthday 🙂

    Hang Power Clean + Power Clean + Squat Clean
    3+2+1
    40-50-60%
    95-95-115
    3 rounds
    1 min Hang power cleans (115#) 27/20/18
    1 min Rest
    1 min Power cleans 17/14/14
    1 min Rest
    1 min Squat cleans 9/10/11
    1 min Rest

    140

    Thanks Mario!

  5. WUx1 + 25 fast burpees
    6 reps of Crossover Symmerty

    Hang Power Clean + Power Clean + Squat Clean
    3+2+1
    40-50-60%
    85-105-125-(135)

    3 rounds
    1 min Hang power cleans (135/95#) @ #105 14-12-13
    1 min Rest
    1 min Power cleans 17-16-18
    1 min Rest
    1 min Squat cleans 10-11-10
    1 min Rest

    Total = 121 Reps

    Great job 6am class!
    Thanks Mario!

  6. Elba

    Hang Power Clean + Power Clean + Squat Clean
    3+2+1
    40-50-60%
    60-75-90lbs

    3 rounds
    1 min Hang power cleans (75#) 25/20/18
    1 min Rest
    1 min Power cleans 20/15/17
    1 min Rest
    1 min Squat cleans 12/11/13
    1 min Rest

    151 reps!!!

    Great class Kevin!

  7. Blake Reynolds

    3x Hang Power Clean + 2x Power Clean + 1x Squat Clean to 145#

    3 rounds
    — 1 min Hang Power Cleans @ 105# (26/21/21)
    — — 1 min Rest
    — 1 min Power Cleans (20/17/18)
    — — 1 min Rest
    — 1 min Squat Cleans (12/11/10)
    — — 1 min Rest

    TOTAL: 156

  8. Hannah

    Hang Power Clean + Power Clean + Squat Clean
    3+2+1
    40-50-60%
    45-55-65lb

    3 rounds
    1 min Hang power cleans (50%, but used 50 instead of 55lb) (21-21-21)
    1 min Rest
    1 min Power cleans (21-21-18)
    1 min Rest
    1 min Squat cleans (11-8-8)
    1 min Rest

    150 reps

  9. Steph H

    Mob
    WU x1
    Group WU & Mob

    Hang Power Clean+Pwr Cl + Squat Cl
    (x3) (x2) (x1)
    3 sets @ 40-55-60#

    WOD 3 Rounds
    1 Min HPC (55#) 20/17/16
    Rest 1 Min
    1 Min Pwr Cl 16/15/13
    Rest 1 Min
    1 Min Sq Cl 10/9/9
    Rest 1 Min

    Total Reps: 125

  10. Matt D

    Hang Power Clean + Power Clean + Squat Clean
    3+2+1
    40-50-60%
    65#-75#-85#

    3 rounds
    1 min Hang power cleans (135/95#)
    1 min Rest
    1 min Power cleans
    1 min Rest
    1 min Squat cleans
    1 min Rest

    Total 101 Reps.

  11. Gilles

    mob wux1
    group mob wu
    HPC+PC+SC
    3 2 1
    65-85-95-115
    WOD 3 round
    1 min HPC 17-18-20 @95#
    1min rest
    1min PC 15-15-16
    1 min rest
    1 min SC 11-11-11
    1 min rest
    total 134

  12. Heather B

    Hang Power Clean Power Clean Squat Clean
    3 2 1
    40-50-60#

    WOD @55#
    3 rounds
    1 min Hang power cleans 20,13, 15
    1 min Rest
    1 min Power cleans 15, 12?, 12
    1 min Rest
    1 min Squat cleans 10, 8, 10
    1 min Rest

    Total reps: 115

  13. HPC + PC + SC (3-2-1)
    85-105-115#

    WOD Rx:
    134 reps

    HPC – 20-21-19
    PC – 15-15-13
    SC – 10-11-10

    Cashout: 3 mile ruck with pack & 25# sand bag with Matt. We make bad decisions….

  14. Marcel

    lean + Power Clean + Squat Clean
    3+2+1
    40-50-60%
    75-95-115

    3 rounds
    1 min Hang power cleans (135/95#) @ 85# 21-18-15
    1 min Rest
    1 min Power cleans 16-15-13
    1 min Rest
    1 min Squat cleans 10-10-10
    1 min Rest

    Total = 128 Reps

  15. Kevin

    Hang Power Clean + Power Clean + Squat Clean
    3+2+1
    115-135-155

    WOD Rx’d
    R1 – 27-17-10
    R2 – 22-15-10
    R3 – 21-16-10

    Total – 148

    Grippy!

  16. Janet

    Hang Power Clean Power Clean Squat Clean
    3 2 1
    40-50-60%
    45-55-65#
    3 rounds
    1 min Hang power cleans (135/95#) @ #55 20-18-19
    1 min Rest
    1 min Power cleans 18-15-16
    1 min Rest
    1 min Squat cleans 10-9-10
    1 min Rest

    Total = 135

  17. Emilie

    Not having much luck on squat cleans…found a new goat.
    Built up to 55# on the complex. Tried 75 kept failing on the squat.

    126 reps total
    Hpc – 21-20-22
    Pc – 17-16-17
    Sc – 6-1-6
    …lots of failed squats….

  18. Greg

    River North Chicago
    Deadlift 5×3
    135×10
    225×5
    245×3
    255
    265
    275
    295
    #10 PR

    Partner WOD
    15AMRAP
    50 Wall Balls 16
    50 KB Swings 35
    50 Burpees
    100m run after each break
    Score 1 round & 94 reps

  19. Christie

    Hang Power Clean Power Clean Squat Clean
    3 2 1
    40-50-60%
    55-65-75#

    3 rounds at 65#
    1 min Hang power cleans (20-17-16)
    1 min Rest
    1 min Power cleans (15-14-13)
    1 min Rest
    1 min Squat cleans (10-9-8)
    1 min Rest

    Total is 122
    Thanks Marcel. I’ll take it for a wrist that doesn’t want to mobilize at all. Physio on Monday … 😏

  20. Jackie

    Warm up and Mobility

    HPC(3), PC(2), SC(1)
    3 sets @ 40, 50, 60%
    35, 40, 45

    WOD @ 35
    HPC 20, 19, 21
    PC 17, 18, 17
    SC 11, 12, 12

    147 reps

  21. Amanda Beck

    Mobility
    WU x 1
    Group WU + Mobility

    Hang Power Clean + Power Clean + Squat Clean
    3+2+1
    40-50-60#

    WOD @45#
    3 rounds
    1 min Hang power cleans 25,25,25
    1 min Rest
    1 min Power cleans 16,16,15
    1 min Rest
    1 min Squat cleans 7,7,6
    1 min Rest

    Total reps: 142

  22. Hang Power Clean Power Clean Squat Clean
    3 2 1
    40-50-60%
    65-75-85#
    3 rounds
    1 min Hang power cleans (135/95#) @ #65
    1 min Rest
    1 min Power cleans
    1 min Rest
    1 min Squat cleans
    1 min Rest

    Total = 146

  23. Stacey

    HPC PC SC 3 2 1
    35# – 45# – 55#
    3 rounds
    1 min Hang power cleans @ 45# 14-12-11
    1 min Rest
    1 min Power cleans 11-10-10
    1 min Rest
    1 min Squat cleans 8-7-8
    1 min Rest
    Total : 91, but used hook grip the whole time!

  24. Melanie M

    Hang Power Clean Power Clean Squat Clean
    3 2 1
    40-50-60%
    40- 50- 65

    3 rounds (55#)
    1 min Hang power cleans 20- 20- 18
    1 min Rest
    1 min Power cleans 14- 14- 12
    1 min Rest
    1 min Squat cleans 9- 8- 9
    1 min Rest
    124
    I liked working on all the different variations in this class! My grip was definitely challenged and it was tough to keep going.. I am hoping I was doing them well but, feel more comfortable with the squat cleans now..

    1. Melanie M

      Tried a wider grip on my clean and it seemed to help get my elbows around faster.. Thanks for the tips Kevin.. I am hoping some day all this will sink in and I’ll make you proud!

  25. Mike M

    3-2-1 complex. Hpc-pc-squat clean
    95
    115
    135
    155
    155

    Amrap 1 minute ( 3 rounds: 115 lbs)
    Hang power clean
    1 minute rest
    Power cleans
    I min rest
    Squat cleans
    1 minute rest

    Total: 116 reps
    Eyed to work on squat cleans

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