Power Clean + Squat Clean Build to a Moderate Complex “Mr. Clean” On the 3:00 x 6 Rounds: 400 Meter Run 3 Power Cleans (115/80) 3 Squat Cleans (115/80)L2 Sub 6 Power Cleans L1 200 M Run 6 Hang Power Cleans (MB or bar)
Working backwards, the goal today can be to complete the barbell in as few sets as possible, ideally unbroken. Picking the correct weight comes first and picking the correct pace for the runs comes second. With the score being the slowest round, every second counts. Athletes can run at a speed where they come in and immediately put their hands on the bar to begin their cleans. Although holding on to the barbell can be more taxing, athletes are rewarded with extra rest before beginning the next interval.