3 position cleans are one of the best ways to learn proper bar path. By starting from the top and working your way down (to the floor) we get to feel the bar sweep into our hip from simple starting points like the hang. As we work through our positions we see that bar path and movement pattern translate into the full clean version. In addition we land in the squat 3 times with each complex, this trains the third pull and action of actively pulling ourselves beneath the bar.

 

Titan Phase 3 Day 3
Clean Work (18 minutes)

3 Position (squat) Clean
Above the knee + below knee + Floor
60%
65%
70% x 3

or
1 RM clean test (if missed)

Conditioning

AMRAP in 10 minutes

8 Front Squats (135/95)
6 Push Jerks
4 Bar Muscle Ups