Clean Pulls – Tue 6.14.16

 In W.O.D.

Clean Pulls (or Clean Extensions) is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. You should be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. The clean pull can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.  It can also be used as an alternative to Deadlifts, with an emphasis of speed work as opposed to max weight.

To execute the lift, set up for a Clean and initiate the lift by pushing with the legs against the floor. At mid- to upper-thigh, your shoulders should be slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward. To maintain balance and the bar’s upward path, you will need to be leaned back slightly. The arms should remain relaxed in extension. The shoulders should be shrugged up after the leg and hip extension to continue the bar’s upward path and allow it to stay close to the body.  The movement should end with your heels leaving the ground as a result of an aggressive pull (or push of the ground if you think of it that way).

Strength: Clean Pulls 3-3-3-3-3

Conditioning: 4 rounds for time:
– 5 Handstand Push Ups (pick scaling option)
– 10 Hollow Rocks
– 5 Handstand Push Ups
– 10 Box Jumps (pick height – land in “Power” position)
– Rest 30 seconds

*Scaling guide: 8-12 minutes.  If completed with 4 rounds in under 8 minutes, do a 5th round.

**Each round, determine if you can and/or should increase the height of the box jump, or the difficulty of the handstand push up.  If you finish under 8:00, you may have gone too easy on the skill level.  If you go too far over 12:00, you may have gone a little to difficult on skill level.


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