Clean and Dip

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For Time:
15 Power Cleans
-155 lb. M/100 lb. W
   30 Ring Dips
12 Power Cleans
   24 Ring Dips
9 Power Cleans
   18 Ring Dips
6 Power Cleans
   12 Ring Dips
3 Power Cleans
   6 Ring Dips


These are great extensions, with nice straight arms.  Fully extended through the hips, knees, and ankles.  Big shrug with that violent extension is what gets that bar weightless.  Not pulling with the arms.  In the 2nd photo, (sorry, Eileen, I lost your head!) we see some slight bend because her arms have become weightless (see the bar become light inside her grip even), and the bar and relaxed elbows are floating up a bit with how much aggression she put into that hip extension and shrug.

Finishing the Extension, Coach Burgener …
Extension Against the Ground, Coach Burgener…

When the arms bend, the power ends!


  1. Wow xFit Mom, I did something right? This is actually really surprising. I haven’t felt like I’ve “gotten” the Clean movements, meaning I haven’t been able to visualize the hip open, shrug and dip combination so that my body actually does it. So yesterday I just tried to think it really hard while I was doing it (the grimace is my brain working, not body LOL) and I am more shocked than you know that it worked??
    Cool. 🙂
    Thanks Lisa and Chloe for being such great teachers! You guys have endless patience!

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