Clean Work 1.1

P6 CrossFit – Weightlifting

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Clean Work Warmup (No Measure)


A strong rack position improves your chances of standing up out of a heavy clean. It is common for beginners to struggle with the position as people often have incredibly tight lats and triceps.

-Foam rolling the lats, triceps, & wrists and stretching them during your warm up will help get those elbows higher and the bar comfortably resting on the shoulders while still gripping the bar

-Stretching out using the bar is also a great way to improve it:

Place the barbell into the back squat position, and use the weight of the bar to rotate one elbow up at a time whilst keeping the hands on the bar and the body straight.

Tip: If your mobility isn’t quite there and you have to sacrifice gripping the bar in the rack position to have your elbows up, sacrifice the grip and open your hands.

Step By Step Cleans (No Measure)

Step 1: Setup

Begin with the bar on the floor positioned against your shins over your shoelaces. Stand with your feet hip-width apart (this is our pulling position for almost all lifts), reach down and grab the bar with an overhand, shoulder-width grip, using hook grip (grab your thumb behind the bar)

Sit your butt down and your chest up.

Set your shoulder blades (scaps) down and back (put them in your back pockets)

Tighten your core

Your elbows should be rotated out to the sides with your arms completely straight

Look straight ahead

Step 2: First Pull

Pull the bar off the floor by powerfully extending your legs

Make sure you keep your back flat and your chest up

The bar should travel vertically in a straight line (not into you like during a Deadlift)

Step 3: Scoop

Once the bar is above your knees, shift your torso to a vertical position and slightly rebend your knees.

Step 4: Second Pull (the most powerful portion of the movement)

VIOLENTLY jumping straight up and back (like your about to attempt a back flip), fully extending your hips, knees and ankles (triple extension)

Open your feet to your squat position

Simultaneously shrug the bar with your shoulders.

Keep the bar as close to your body as possible by ensuring your knuckles stay down and you pull your elbows to your ears (think of a scarecrow), high and outside (not back)

Step 5: Catch


Drive your elbows forward around the bar to the front rack position (across the front of your shoulders)

Drop into the squat position with your back straight and elbows staying up

Step 6: Now stand up

As you get better and your front squat is the limiting factor to the amount of weight that you can clean try bouncing out of the hole.

Once you are in a stable bottom position (back straight, chest up, elbows up, etc), come up a little and bounce down then back up.

Clean Tips: (No Measure)


Due to the heavier weight used in the clean versus the snatch, a bad first pull will cause serious problems.

During the first pull the shoulders should stay over the bar AND the back to hip angle should REMAIN THE SAME.

Often people mistakenly let their hips rise as soon as the bar moves (stripper butt). Your knees only have to move a small amount to get out of the way of the bar as it passes the knees.

Pushing your knees back switches off the power from the legs and puts it all on the back.

The more pressure you can keep on the front of the foot, the more your legs will be primed to move into triple extension.


We don’ want the bar to come crashing down on your shoulders causing you to crumble you into a ball!

Timing is VERY IMPORTANT, meeting the bar, where you pull it, or in a full squat and “catching the bounce” out of the squat is essential to coming out of a heavy clean with ease.

These can all improve that timing for heavier weights.

Hang Cleans,

Block Cleans and

Semi-Power Cleans (catching halfway and then squatting all the way down)

The later is most common in our CrossFit setting.

Clean Work

Coach PROPER Clean Technique:

Input heaviest weight that a coach watched you complete CORRECTLY. If it is done incorrectly, the coach will have you go back down in weight and redo it correctly

Clean Work Cool Down (No Measure)


Having a tight mid-back from all those hours sitting at the desk or whatever the case may be, can be a complete hindrance on a strong clean.

Catching a clean with a rounded mid-back (thoracic Spine) will force the elbows down and cause your squat to be much more difficult, which can drain the energy from you and put unnecessary pressure onto the wrists and back– which is a one way ticket to injury.


1. Grab a taped double lacross ball and position it in the middle of your back around the bottom of your rib cage one ball on each side of your vertebrae.

2. Pass your arms from pointing straight up to over head 15-20 times

3. Move the lacross balls up one vertebrae and repeat.

Next Seated Pigeon Stretch:

1. Sit down on the ground with your left knee bent up and right leg down.

2. Reach your right elbow around the back of your left knee an torque your spine.


Keep your back straight and vertical.

This will also stretch you outer hip.

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Michelle Blaylock


I was fully convinced before I attended my first CrossFit class in November 2019 that I would never be able to do CrossFit. It was way out of my comfort zone and I was scared. Even though I was still convinced I couldn’t do it,  I decided to join P6. My goals were simple: try to get fit, try to get healthy, and try to see what I could accomplish, even though in my head I was still convinced I couldn’t do it.  By the end of my first year, I had developed such a passion for CrossFit, I decided to step out of my comfort zone again and become a coach.  My desire to help others achieve their health and fitness goals the way my coaches had helped me achieve mine is my driving force.  My goals are still relatively simple:  stay fit, stay healthy, and stay active.  The bonus is that now I get to help OTHERS see what they can accomplish!


One of my favorite quotes comes from one of my favorite movies: “YOU ARE STRONGER THAN YOU BELIEVE!” 


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I am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club where I have been working for the past 7 years.

I started CrossFit because I was getting bored with the same bland routine of a traditional gym. I had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. 

After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. 

One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.


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This is the short version: One September morning, the 9-11 tragedies happened. My best friend and I decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people I meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MRI on my brain, yearly since the incident. In June of 2015 I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MRI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later).

So I went through months of chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 250 lbs, I knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. I am convinced that everything I’ve learned about nutrition, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though).

I had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there was no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of P6 CrossFit. I know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live longer, healthier, better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach AND exceed their goals on a daily basis. I get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.


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