Tag Archives: Hanging Cleans

Back Squat then Snatches, OHS, Power Cleans, Row and DUs

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3 rounds of

  • 5 x Back Squat @ 75% of 1RM

AMRAP in 15 minutes (CF New England WOD from Feb 20, 2019)

  • 5 x Power Snatch @ 75lbs
  • 10 x Overhead Squat @ 75lbs
  • 15 x Hang Power Clean @ 75lbs
  • 20 Calorie Row
  • 50 x Double Unders

Results: Back Squat @ 185lbs.  Metcon 2 rounds plus 6 reps.  Impressed myself by doing all of the first round unbroken including the OHS. 

Back Squats then HSPU, Hang Power Clean and Reverse Lunges

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Inspired by the CF Invictus WOD from from Jan 22.

6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

Then AMRAP in 12 minutes of

  • 4 x Handstand Pushups
  • 8 x Hang Power Clean @ 95lbs
  • 12 x Reverse Lungs with Bar in Front Rack @95lbs

Results:   Back Squat 170-185-200-185-205-220lbs.  Metcon 5 rounds plus 3 reps.

Burpees, Thrusters, Clean and Jerks

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Bench Press

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1 rep @ 100% +
  • Set 7 – 5 reps @ 75 – 85%

Rest 2 minutes between rounds. In set 6 rest as needed between reps.

Streetparking WOD from June 6, 2018…

EMOM for 20 minutes

  • Even Minute – 5 x Lateral Burpees over the Bar + 5 x Hang Clean and Jerk
  • Odd Minute – 4 x Bar Facing Burpees + 4  Thrusters

Results: For the bench press 135-155-170-185-200-205-215-220-165lbs. 220lb is a new 1RM for Bench Press.  For the metcon chose my weight poorly (95lbs/43kg), so recommend going a bit lighter.  Stopped in the 15th minute because I could only get through the burpees. 

Cleans and T2B

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Inspired by the CF Invictus WOD from October 30, 2018. 

EMOM for 5 minutes

  • 1 x Hang Clean @ 110lbs
  • 1 x Front Squat @ 110lbs

Rest 1 minute, then EMOM for 6 minutes

  • 1 x Hang Clean @ 120lbs
  • 1 x Front Squat @ 120lbs

Rest 1 minute then EMOM for 6 minutes

  • 1 x Squat Clean @ 135lbs

Then for time do 5 rounds of

  • 10 x Hang Squat Clean @ 110lbs
  • 10 x Toes to Bar

Results: For the first part just set the EMOM timer to 19 minutes.  For the Metcon 15:44.  Really  a killer on the forearms. 

Clean and Press Complex then Squat Cleans and HSPU

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6 rounds for time

  • 6 x Hang Power Clean @ 75lbs
  • 6 x Front Squats @ 75lbs
  • 6 x Push Press @ 75lbs

EMOM for 20 minutes

  • Odd – 2-3 x Squat Clean
  • Even – 3-5 x Handstand Pushups

Results:  Metcon 6:22.  For the Squat Clean started at 95lbs for the first couple of rounds then 105lbs and finally 110lbs for the last couple of rounds.  Alternative for the second part…. You can also use the EMOM as  a Goat workout. For example, spend all 20 minutes on only Strict Pullups, doing 1-2 slow and steady reps with full range of motion each minute.