Three Position Clean (Ground, Right Below Knee, High Hang) + 1 Jerk at the end





based on 15Feb 1RM

Video courtesy of Catalyst Athletics.  For this cycle, we’ll do a three-position clean.  Goal is to hold onto the bar through the three cleans, and then finish with one Jerk at the end.



1 Round of 2 Min work, 1 Min Rest with the following movements:


Ski Erg (cals)

Box Jumps (24/20)

Shuttle Runs (40′)



Score = cals + reps


Scaling Options:

Pull Ups -> Buddha Pull Ups


Push Ups -> Off Bench


Ab at -> Feet Anchored


Air Squats -> To depth


Cool Down:

Roll out whatever is sore

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