Squat Clean Complex Build to a Heavy 3-Position Squat Clean: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean "Clean Sheet" AMRAP 3: 9/6 Calorie Row 9 Power Cleans (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 7 Hang Squat Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 5 Squat Cleans (135/95)
The clean is the focus of this two part workout. The three positions used in the first part are the high hang (pockets), hang (inch above the knee), and floor positions. Athletes will build to a heavy complex, holding onto the bar until all three reps are completed. In part 2, we’ll hit three different variations of the clean in each of the three AMRAPs. As the weight and complexity increases, the reps will decrease. Athletes should be able to complete 30+ reps at the power clean weight, 20+ reps at the hang squat clean weight, and 15+ reps at the squat clean weight unbroken when fresh. ## THE WHY Weight selection is so important today due to the short window of time we have to move. With such limited time, we have to keep the intensity high to get the intended stimulus. Going too heavy actually makes it easier, as athletes spend more time resting than moving. Whenever we have built in rest in workouts, we want to reserve our rest for that time and not have it cut into our work time. If athletes are on the fence, let’s err on the lighter side of things so we are certain we’ll move for the entire three minutes each round.