Crossfit Garage – CrossFit
Three-Position Power Clean Complex
Power Clean, Hang Power Clean, High-Hang Power Clean
Every 2 minutes for 12 minutes total, athletes will perform one full complex. Athletes may choose to add weight each round. Log heaviest weight used for the full complex.
Hang Power Clean
Med Ball Couplet (Time)
Med Ball Cleans 20/14
Box Jump-Overs 24/20
– below-parallel squat (catch) on cleans
– do not have to fully extend hips on jump-overs
Part A: Focus on the main points of performance for each movement (full hip extension, shrug, pull under sequence) and fast elbows. This is also a great opportunity to practice using hook grip as this complex is sure to test your grip/forearm strength.
Part B: The rep sequence cues athletes to move at a quick pace. Maintain a breathing pattern through the med ball cleans. Focus on efficient movement through the jump overs and keep a low body position to transition quicker.
There should be minimal rest periods between movements.