Tuesday, January 22

More from Catalyst Athletics today and this time we’re talking about the timing of racking the bar in the clean. We are going to work on receiving the bar in the power clean in a good position with the hips back and then we’re going right into a full squat clean to reinforce that movement pattern.

The power clean and clean should look nearly identical except your hips will be higher when you receive the bar in the power clean. But in both lifts you should be trying to meet the bar at the peak of its vertical travel. You simply place your shoulders under the bar and stay connected to it. You never want to just drop and let the bar crash down on you. Even a few inches of separation will make the catch and the squat out of it a lot harder.

Check out the video demonstrating the proper turnover in the clean and how this looks with different weights and receiving heights. Notice that every lift looks the same no matter how high the bar travels in the pull.

You can also see how you pull yourself around the bar rather than pulling the bar up and over to you.

Workout for Tuesday, January 22
EMOM 4
1 Power Clean w/ Pause in Catch + 1 Squat Clean (no pause)
Rest 1 min, Increase Weight
EMOM 4
1 Power Clean w/ Pause in Catch + 1 Squat Clean
Rest 1 min, Increase Weight
EMOM 4
1 Power Clean w/ Pause in Catch + 1 Squat Clean
Rest 1 min, Increase Weight
EMOM 4
1 Power Clean w/ Pause in Catch + 1 Squat Clean
***All Power Cleans have a 3 second pause in the catch position!

Back Squat
4X3 @ 75% to 85%

CrossFit 616