Oly Skill: Hip Clean

Hip Clean Conga Line Ladder

Male Rx: 135-165-185-205-225-245-265-285-305 lbs

Female Rx: 95-115-125-135-145-155-165-175-185 lbs

Male Scaled: 75-95-105-115-125-135-145-155-165 lbs

Female Scaled: 35-45-55-65-75-85-95-105-115 lbs

There will be 4 barbells set up in class (1 per division). Athletes will line up and have 30 seconds each to attempt the weight. Weight will be added to barbells in a 30 second interval after all athletes in the division have attempted the weight.


5 rounds for time

8 DB Power Clean 50/35 lbs

8 DB Alternating Lunges

8 burpee box jump overs

15 min time cap

Accessory Gains (To be done independently outside of class)

4 rounds

8 Strict KB Overhead Press

10-15 GHD / Weighted Situps

AHAFA (as heavy as form allows) on both movements