Clean Pulls



Increase weight ea set

Video courtesy of Catalyst Athletics.

This cycle’s pull will focus on the clean pull, which in turn will benefit our cleans at the end of the cycle.  As the video shows, set up like you’re doing a clean, but finish with triple extension (hips, knees, ankles) and a violent shrug.  People always ask “Should I come up on my toes at the top?”  Greg Everett said it best on Catalyst Athletics when he wrote “The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.”  So, don’t focus on coming up on your toes.  Focus on violently pushing through the ground as you extend your hips  Weight-wise, you should end at roughly your 1RM for C&J or close to it.


Three 5-Min Rounds for Max Reps at each station:

0:00-1:00 – Double Unders

1:00-2:00 – OHS (95/65)

2:00-3:00 – HSPUs

3:00-4:00 – Hang Squat Cleans (95/65)

4:00-5:00 – Rest

This one is done “Fight-Gone-Bad” style, meaning it is max reps at every station, and there is no break between stations (the last station is a minute rest, so yay! Built in rest).  Go all out, but the coach should let you know when you have 15-10 seconds left, so you can decide if you want to get a few more reps, or stop and transition to the next movement (except hang squat cleans.  Rest is next, so go until the end of the minute).  If the coach does not, athlete should try to be in a position to see the clock


Scaling Options:

DUs -> SUs

Bar weight – as needed, but use same bar for both movements

HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFIt


Cool Down:

Heel Cord mash – 2 min per


Childs Pose – 1 min

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