SKILL

Power Clean Progression

  • 1st Pull w/pause + Jump Shrug x 3
  • 1st Pull w/pause + Jump Shrug + High Pull x 3
  • 1st Pull w/pause + Jump Shrug + High Pull + Drop and Catch x 3

Power Clean Warm-Up

3 Rounds

  • Round 1 – PVC x 3
  • Round 2 – Empty Barbell x 3
  • Round 3 – Light Barbell x 3

STRENGTH

4 Rounds

  • Power Clean x 3
  • Ring Row x 12
  • V-Up Progression x "Quality Set"

4 Rounds

  • Goblet Squat x 8
  • DB Floor Press x
  • Pallof Press Iso x 30 sec/side

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