Done in groups of two, where P1 went on the minute and P2 on the half-minute. Thus, while your cleans were done on the minute, you only had 30 seconds to make both lifts – enough time to reset and make sure each was explosive and powerful, but not enough time to dawdle.
Remember our post from the beginning of June on Cleans and Triple Extension? If not, go re-read it, and then come back. By this time, the points made in that post should be at the forefront of everyone’s mind whenever either of the Olympic lifts come up in class.
This was especially important during the Power Clean Combo, where you should recognize that the hang-power clean purposefully omits the 1st pull. Doing so demands that you generate all your momentum from an explosive 2nd pull combined with a lightening quick 3rd pull.
Choose one plate to use for the entirety of the workout. For the plate burpees, position the plate in front of you, perform your regular burpee, but instead of jumping and clapping, simply jump on to the plate and then back off again. For the OH lunges, pick up and press the plate overhead, and then keep it pressed out overhead for all of the lunges (lunges could be forwards or backwards). Finally, for the side plate hops, put the plate back on the floor, and then hurdle the plate sideways for 36 reps (1 rep = 1 jump, as opposed to an over & back jump). All for time.
Great work everyone. I know cleans aren’t everyone’s favorites due their technical nature and motor-pattern recruitment demands, but I see a lot of determination and a lot of improvement. Don’t give up!
Be sure to wish Sara the best of luck as she competes in the inaugural Lift Like a Girl Open hosted by the CF Fairfax Weightlifting Club this coming Saturday (click on the link or check out the poster above for more info on time & location). Sara’s been putting in a lot of time working on her Olympic lifts, so if you have the time, stop by and cheer her on.