2017 TFX Competition Workout: Clean Streak

TFG Workouts.jpg

All athletes will start on the start/finish pad. At the call of 3-2-1, Go, the athlete will run 25m to their barbell. They will then complete their 4 Cleans. In the clean, the barbell begins on the ground. At the bottom of the squat clean, the hip crease must be below the top of the knee. You MUST catch the clean in the squat. You MAY NOT power clean the weight and then front squat it to complete the repetition. The rep finishes when the athlete is standing tall with the barbell, with elbows in front of the bar, and hips and knees fully extended.

Once all 4 repetitions are complete, the athlete will then run back to their starting mat where they must get BOTH FEET on the mat before running back to their barbell. They will then move the barbell to the next station to complete their 3 cleans. Once all 3 Cleans are completed, they will then run back to their starting pad and get both feet on their mat before running back to their barbell.

The athletes will continue in this fashion for 2 Cleans and their final 1 Clean. With the athlete advancing the barbell every time. After the final 1 Clean, the athlete will sprint back to their finish pad where time will be called.

For Time (5 minute time cap)
25 Meter Sprint
4 Clean Reps
50 Meter Sprint
3 Clean Reps
50 Meter Sprint
2 Clean Reps
50 Meter Sprint
1 Clean Rep
25 Meter Sprint

  • Pro: 275/185
  • Masters 35-39: 255/165
  • Amateur: 245/145 | Masters 40-44 
  • Intermediate: 225/125 | Masters 45-49 
  • Masters 50+ | Scaled: 185/105
  • Teens 16-17: 185/105
  • Teens 14-15: 135/75
Nicole Hughes