Make Time To Clean

Iron Grip CrossFit – CrossFit

We do power cleans a lot. But avoiding squat cleans will only limit our olympic lifting abilities and ultimately our fitness. There’s something about developing the capacity for lifting heavy weight off the floor with speed, then pulling yourself down underneath the weight in order to recieve it in a squat and stand back up. And there’s REALLY something to be said about doing multiple reps for time. This workout involves high levels of all 10 of the general physical skills.


Warm-up (No Measure)

3 Rounds

10 MB cleans

10 meter Samson walk

20 meter High knees

10 meter Crab walk


Squat clean drills

-Fast elbows and strong turn over

-Fast feet and dropping under the bar

-Strong hips and “brushing the bar”


Deadlift (7 Minutes to establish a heavy single)

Start with an unloaded bar and plates ready to load.


Use 50% of your deadlift weight and perform:

Metcon (3 Rounds for time)

For time:

15 Squat cleans

Rest as needed

For time:

12 Squat cleans

Rest as needed

For time:

9 Squat cleans

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