High Hang Clean




+ 1 Jerk at the end of ea set.

Sets start every 2 min


Based off 25Oct 1RM

Video and description courtesy of Catalyst Athletics.  For our clean variation this cycle, we’ll focus on High Hang (or Dip) Cleans.

Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the clean, completing the rest of the lift as you would for any clean. Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.  Finish each set with one Push or Split Jerk.




Med Ball V-Ups (20/14)

Front Squats (135/95)



Video courtesy of LiveStrongWoman.  Demo of Med Ball V-Ups.  Also, for the Front Squats, have the bar come from the ground, not the rack.  And yes, you can squat clean into your first rep off the ground.

Scaling Options:

Med ball V-Ups -> lighter ball -> no ball -> Bent leg V-ups


Bar weight -> as needed (weight you could do 15 unbroken when fresh)


T2B -> K2E -> Hanging knee raise

Cool Down:

Oly Wall sit – 3 min


10 slow and controlled cobra to downward dog

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