Workout: Deload Cleans. Type: For Time. Deload week. Three easy rounds of six power cleans and fifteen air squats — light bar, crisp technique, nowhere near failure. This keeps the patterns sharp while the fatigue of three hard weeks drains away. Move well and leave the gym feeling fresher than when you arrived. The score is your time. 2 movements across 1 sections. Created by Fiz. 0 completions, 0 likes.
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Deload Cleans

Deload week. Three easy rounds of six power cleans and fifteen air squats — light bar, crisp technique, nowhere near failure. This keeps the patterns sharp while the fatigue of three hard weeks drains away. Move well and leave the gym feeling fresher than when you arrived. The...

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For Timebeginnergrindconditioningmetcontaper
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Format
For Time
Time cap
15 mins
Level
beginner
The workout

For Time

3 Rounds — Easy For Time 2 moves
Power Cleans 6 reps @ 43kg
Air Squats 15 reps
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Deload Cleans is a for time workout by Fiz, built from 2 movements, with a 15 mins cap. It is set at beginner level.

How to approach Deload Cleans

Deload Cleans loads the glutes, hamstrings, quads and upper back hardest. Core, lats and shoulders take a share of the work too. Go out slower than feels natural: the opening effort is the one you can most afford to give away, and the positions you protect early are what you'll still have at the end.

Deload Cleans is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher. A 15 mins cap applies, so anything unfinished at the buzzer is where your score lands.

Frequently Asked
What is the Deload Cleans workout?
Deload week. Three easy rounds of six power cleans and fifteen air squats — light bar, crisp technique, nowhere near failure. This keeps the patterns sharp while the fatigue of three hard weeks drains away. Move well and leave the gym feeling fresher than when you arrived. The score is your time.
What movements are in Deload Cleans?
Deload Cleans includes Power Cleans, Air Squats.
How long does Deload Cleans take?
Deload Cleans has a time cap of 15 mins. Most athletes complete it within that window. Track your time and see where you rank on Fiz.

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Every workout on FizThe full library, free to browse Power CleanThe movement standard, plus every workout that uses it