WOD: Hang Clean & Front Squat & Clean
Wednesday, October 14, 2026 | CrossFit MYO, San Jose CA
The Workout
Hang Clean + Front Squat + Clean
Hang Clean + Front Squat + Clean (1 + 1 + 1)
Score type: Load
What Makes This Workout Effective
Today’s workout combines the Hang Clean, Front Squat, and Clean in a (1 + 1 + 1) sequence. The Hang Clean develops explosive hip extension and pull strength, while the Front Squat demands thoracic stability and leg drive under load. The Clean reinforces coordination and power transfer to the rack position.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Hang Clean + Front Squat + Clean (1 + 1 + 1) |
| Intermediate | Hang Clean (lighter barbell) + Front Squat (lighter barbell) + Clean (lighter barbell) |
| Beginner | Hang Clean + Front Squat + Clean (1 + 1 + 1) with a much lighter barbell |
FAQ
Q: How should I approach the transition from Hang Clean to Front Squat?
A: Catch the clean in the front rack position, then immediately drop into the front squat without resetting your torso or hips. Keep your elbows high and core tight as you descend.
Q: What’s the best way to manage effort across the three reps?
A: Treat the three lifts as one complex and keep each one crisp. Stay in control of the bar on every transition.
Q: I’ve never done a Clean before—what should I focus on?
A: Start with a light barbell. Focus on keeping the weight close to your body, driving your hips forward, and catching the weight in a secure front rack position with elbows above the wrists.
Ready to Try It?
CrossFit MYO offers two free classes for newcomers. This workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136