3-Position Clean

(Floor, Below the Knee, above the knee)




Sets start every 2 min


%s Based off 14 Mar 1RM

Video courtesy of Catalyst Athletics.  Our second time hitting the Clean complex this cycle.  Weights go up, so keep that good hook grip!


EMOM X 5: 12 Burpees

Directly followed by…

EMOM X 5: 10 Pull Ups

Directly followed by…

EMOM X 5: 6 Pistols per Leg

So, at the end of the last set of burpees, rest until the clock hit’s the top of the next minute, then go into your pull ups.  Same goes at the last set up pull ups, the start of the next minute begins the Pistols.   Remember, any time left over after you do the work for a given minute is rest.  Use that time to lower the heart rate and be ready to go again at the start of the next minute.  If you hit a minute where you are not able to do the prescribed work in that minute, at the top of the minute, continue with the set you are on, then rest the remainder of the minute.  Make a note of any rounds you missed.  Note that in your training log.



Scaling Options:

Pull Ups -> Buddha Pull Ups

Pistols -> Banded Pistols -> Pistols to box or stack of plates


Cool Down:

Tricep mash – 2 Min per side


Roll out quads –  20 passes per leg

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s