OtherWeightlifting
Frostbite Hang Power Clean & Power Clean Siege
Weightlifting
Solo
Workout Details
Other
5 Sets For Load of The Complex:
2Power Clean
2Hang Power Clean
Original WOD
5 Sets For Load of The Complex: 2 Power Cleans 2 Hang Power Cleans
Coaching Tips
Strategy
- 1Focus on form and technique, especially with the initial pull and receiving position of the power clean.
- 2Use lighter weights to maximize technique during this complex, ensuring you are comfortable with both movements before going heavier.
- 3Consider taking short breaks between sets to maintain optimal performance, especially if lifting heavy.
- 4Ensure your feet are positioned correctly for both lifts to facilitate a smooth transition and effective catch.
- 5Keep the bar close to your body throughout the lift to maintain control and leverage.
Safety Considerations
Technical Focus
Maintain a neutral spine position to prevent back injury.
Recommended Warm-Up
General Warm-Up:
- 2-3 min easy Rowing - 2-3 min(Choose a moderate pace on the rower to increase heart rate.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates(Use a band or PVC pipe.)
- 30 sec each ankle Ankle Mobilization
Activation:
2 rounds- 5 Power Clean (Empty Barbell)(Focus on form.)
- 5 Hang Power Clean (Empty Barbell)(Focus on keeping the bar close.)
Scaling Options
Intermediate
Reduce weight by ~20%.
- 1
power clean
Weight: 155/105 lbs (70/48 kg)
- 2
hang power clean
Weight: 155/105 lbs (70/48 kg)
Scaled
Reduce weight by ~40%.
- 1
power clean
Weight: 95/65 lbs (43/29 kg)
- 2
hang power clean
Weight: 95/65 lbs (43/29 kg)