Check out this video of Angelica Roos cleaning 107 kg (approximately 236 lbs) at a bodyweight of 58 kg or less (i.e., 128 lbs or less). Watch for several things - the bar brushes the thighs, her arms stay straight until her feet leave the ground, and she catches the bar on her shoulders.
You'll be doing a power clean today whereas she does a full clean (or more simply - a clean), but that just means you will catch the bar in a partial squat (above parallel) whereas she catches the bar in a full squat so she can lift more weight (all the other details of both lifts are the same).
Why do we train the power clean? It utilizes both speed and strength together and therefore is a fantastic way to work on generating power and explosiveness (think vertical jumping ability). Go hard today!
Junior High
Warm-up
Skills
-Kipping Pull-up
-Box Jump
-Shoulder Roll
-Power Clean
Metcon
Back-posted:
10 min AMRAP or 4 rounds (whichever comes first) of "Nancy" (JH edition):
200m run/400m run
15 OHS
The 1st and 3rd rounds have 200m runs, and the 2nd and 4th rounds have 400m runs. The OHS weights are determined at MSCL.
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Senior High
Warm-up
Power Clean
5 x 3
Vertimax
Metcon
Back-posted:
12 min AMRAP or 4 rounds (whichever comes first) of "Nancy":
400m run
15 OHS, 95#/65#
The weights listed are listed in the order of "male/female" - with that said, these are weights to aspire to over time. We will scale the workout to everyone's individual OHS ability.
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