clean complex

7 x every 3 min

2 x clean pull below the knee
+
2 x hang power clean

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Goal & Intensity
-Build a strong, repeatable clean pull and efficiently transfer that force into the hang power clean.
-The focus is on timing, force direction, and consistent bar path.
-A technically demanding but controlled strength session, with each set performed well-rested and with full focus. --The load feels heavy, yet speed and quality remain the priority.
RPE: 7–8 — challenging, but technique should stay sharp throughout.
💡 Coach’s Tip
Be patient below the knee and drive with the legs; let the hips explode in the hang before pulling with the arms.
Why this workout: Clean pulls strengthen a critical phase of the lift where posture or power is often lost. Paired with hang power cleans, this complex builds explosive strength and better transfer to heavier cleans and conditioning workouts.

20 minutes:

Jerk triples 5 x 3

EMOM x 30

1) monostructural
2) round of cindy
3) core/rest

EMOM 16

1. 8-10 Ring row
2. 10-12 Burpee
3. 12-14 V-ups
4. 14-16 KB swing @24/16kg

3 Rounds

6 - 5 - 4

30s rest between sets

@ 45% of max BS

3 Pause Front Squat
10 seconds in bottom position
Light weight

3 Pause Front Squat
5 seconds in bottom position
Medium weight

3x3 Pause Front Squat
2 seconds pause in bottom position
Heavy weight and perfect reps

Rest 90-120 seconds between sets
Use weightplates under heels to get deeper than normal.
Focus on doing reps with optimal technique.
All sets from floor.

2 Strict Chin-Up
4 Thruster 20/15kg*

*Focus on flawless form!

2 x 2

More weight, less reps ;) Almost there...

Accumulate 3 minutes of L-sit

A1)
Deadlift 5,4,3,3
3 sec Isom.stop 5cm off the floor

Rest 1:30

A2)
Shoulder Press 5,5,4,4
2-2-X-1

Rest 1:30

go heavier than last week*