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Series

Week 2 Day 3 - Clean

Practice these Points of Performance for today's workout:
1. Learn proper positions during the pull in the clean
2. Learn to connect these positions to produce proper movement
3. Continue to focus on pulling the barbell into a strong lockout

Movement Practice: Partition the reps as needed. Chasing quality is the key.
1. 3-Position Clean Movement - 30 complex (1 hip + 1 above knee + 1 below knee + 1 above knee + 1 hip) reps @ RPE 5-6
2. 3-Position Clean Pull - 10 sets of 1 complex (1 floor + 1 below knee + 1 above knee) rep @ RPE 5-6
3. Clean Rack Delivery - 30 reps @ RPE 4-5
4. 3-Position Muscle Clean - 10 sets of 1 complex (1 hip + 1 above knee + 1 below knee) rep @ RPE 5-6

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RPE = Rate of Perceived Effort, on a scale from 1 to 10:
1-2 = Resting
3-4 = Warm-Up
5-6 = Technique Weight
7-8 = Working Technique Weight
9-10 = Maximal Effort

Diane Fu’s Online Workout Videos on Alo Moves

Diane’s Bio

Diane Fu is a rising star coach in the world of strength & conditioning and CrossFit. As an Olympic-style weightlifting specialist and in a field that’s been dominated by men, Diane has been on a mission to introduce the sport of Olympic-style Weightlifting to athletes of ages, levels, and abilities.

Coaching is a passion for Diane, and it has become an expression of her knowledge and experience she uses to enable others to perform better. Just like her lifting style, Diane's talent for coaching has a masterful sense of order and precision. Diane is the consummate teacher who brings everything she has to give in helping her athletes meet their potential. As with any sport, Diane is constantly learning about everything she can about weightlifting styles, theories, and methods locally and abroad to improve and perfect her body of knowledge and her work.

Diane currently works as a Strength & Conditioning Coach at San Francisco CrosSFit and is also the founder of FuBarbell -- a concept and lifting club established in 2011 to create an environment to bridge the gap between the Olympic-style weightlifting world and anyone interested in exploring this sport recreationally and competitively.