Workout 262 - Single Arm Cleans and Presses

5 ROUNDS - FOR TIME

10 Single Arm Hang Power Cleans - R

10 Single Arm Shoulder to Overhead - R

10 Single Arm Hang Power Cleans - L

10 Single Arm Shoulder to Overhead - L

1:00 REST

General Warm Up

Start with 3-5min of Cardio of choice, then…

3 ROUNDS

5 Squats

5 Jump Squats

5 Push Ups

5 Strict Pull Ups or Bodyweight Rows

:30 of Plank Up-Downs

Specific Warm Up

The goal of this workout is to blast through this whole sequence in one go, without stopping, and then take your rest at the end of each round. Take 3-4 short warm up sets, moving up in weight each time until you have a weight that you think fits that description. Then it’s go time!

Workout of the Day

5 ROUNDS - FOR TIME

10 Single Arm Hang Power Cleans - R

10 Single Arm Shoulder to Overhead - R

10 Single Arm Hang Power Cleans - L

10 Single Arm Shoulder to Overhead - L

1:00 REST

Workout Notes

As mentioned in the Specific Warm Up section, the goal of this workout and, subsequently, the thing that will make it super spicy, is if you can blast through the whole sequence without stopping. At the end of each sprint, there will be a one minute rest that should feel JUST a little too short. : ) Pretty simple! By the end, your whole upper body should be feeling very satisfyingly fatigued!

Hang Power Clean Modifications

This motion is one that can trip folks up, but it’s really much simpler than it sounds! All we are trying to do is use your whole body to pop the weight up from the hip level to the shoulder level. If you’ve ever done a standard bodybuilding bicep curl, think of this as doing that, but “cheating.” Use momentum, use your legs, and always squeeze your butt! If you’re just not feeling it, lower the weight and use a standard Bicep Curl.

Shoulder to Overhead Modifications

The video for shoulder to overhead is long, I know, but there are so many options! Just like the Hang Power Clean, I would recommend using a variation that allows you to utilize your whole body to help you get the weight overhead, like a Push Press or Jerk. But if you aren’t feeling comfortable with those motions, lower the weight and go for a simple Strict Press.