15 Power Cleans @ Heavy
For today’s buy in we are going to work on clean technique. We will take the opportunity to work in a few heavy sets. I don’t expect a 1 Rep Max PR, but you are more than welcome to try. I would like to see you hit at least 5 heavy sets with increasing loads.
The workouts will be a short, heavy metcon. Like tuesday, today’s WOD is a contrast to the longer gymnasty workout from Wednesday. This workout starts with a 1000M Row, then finishes with 15 heavy power cleans. Pick at weight you feel comfortable with. It should be heavier than your “Grace” weight, but still far from your 1 Rep Max Power clean.
Clean vs. Power Clean -
The difference between the clean and the power clean is the “catch” position. In Olympic lifting this is where you bar lands across the shoulders in the front rack position. Technically a clean is any variation of taking a bar from the ground and catching it on the shoulders, whereas the “POWER” clean refers to where your hips are when you make the catch. In the “POWER” clean, the hips are above parallel (or hips above knees). The clean, however, generally refers to catching the barbell with hips below the knees. Catching the bar in a low squat position will allow you to add more weight to the bar. Therefore the (full squat) clean is the recommended variation for maximum weight. In order words, the low squat position is preferred, therefore it is the “norm” when lifting maximal load, therefor it retains the distinction of being called “Clean” as opposed to “Squat Clean”. Coach Burgener, famed U.S. Olympic lifting coach and CrossFit subject matter expert once said a Squat Clean was just a missed Power Clean. The idea behind this is that you want to generate as much force on the bar as possible so you can catch it as high as possible (if that happens to be where you squatting in the lowests front squat possible, then so be it.)