Iron Grip CrossFit – CrossFit
The clean…
https://www.youtube.com/watch?v=GVt4uQ0sDJE
https://www.youtube.com/watch?v=EKRiW9Yt3Ps
Warm-up
A: Warm-up (No Measure)
Burgener Clean Warm up
Down and finish
Elbows high and outside
Muscle clean
Clean land 2,4,6″
Clean drop
Tall clean
Hang clean
Full clean
B: Warm-up (No Measure)
3-5 sets
work up to 70% 1RM clean
Weightlifting
Clean (10-8-6-4-2)
Increase weight each set. Use loads that are challenging but doable for touch and go reps.
Starting at a certain % and increasing by 5% each set is a good way to approach this workout.