2 Position Cleans

The most common execution of the 2-position power clean is to perform the first rep from the floor and the second rep from a hang position. This forces the lifter to produce more power/force on the second rep after having been fatigued by the first, and then having less time and space to lift the second. The most common second position is knee height, but mid-thigh and below the knee are used often as well.

The order of the positions may be reversed in cases in which technique is more of a priority than power. That is, for a less technically-proficient lifter, performing the first rep from a hang position in which that lifter is more comfortable and proficient, and then following it with a lift from the floor so the lifter can attempt to perform the lift the way he or she did from the hang. If performed bottom to top, the 2-position power clean helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive turn over of the bar. If performed from the top down, it can serve as more of a technique exercise that reinforces proper position in the pull at the hang position chosen. Workout of the Day (WOD) EMOTM 16mins Even: 6 DB Snatches (Heavy) then 12 Abmats Odd: 6 Box Jumps then 12 V Ups