SKILL

Power Clean Progression

  • PVC Hip Hinge x 10
  • 1st Pull w/pause x 5
  • 1st Pull w/pause + Jump Shrug x 5
  • 1st Pull w/pause + Jump Shrug + High Pull x 5
  • 1st Pull w/pause + Jump Shrug + High Pull + Drop and Catch x 5

Power Clean Warm-Up

3 Rounds

  • Round 1 – PVC x 5
  • Round 2 – Empty Barbell x 5
  • Round 3 – Light Barbell x 5

STRENGTH

EMOM for 20 min

  • Min 1 – Power Clean x 1
  • Min 2 – Power Clean x 2
  • Min 3 – Power Clean x 3
  • Min 4 – REST

“Grease the Groove”

3 Rounds

  • Pull-Up x “easy set”
  • Push-Up x “easy set”

*rest 45 sec after each exercise

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