Power Clean
Warm Up
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Rotating T spine squats
Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Front squats*
3 Tempo power cleans
*Pause for 2 seconds at power clean reception on the way down
Weightlifting
Every 30sec x 3mins
4 TNG Power Clean @60%
Rest 2mins
Every 30sec x 3mins
4 TNG Power Clean @50%
Score: Weight
Scaling options
Beginner
2 Power Cleans @ moderate
Intermediate 3 TNG Power Clean @ 60%
Perform
4 sets
8 TNG @50%
Rest 10-15
4 TNG @60%
Rest 10-15 2
TNG @70%
Rest 2 minutes
Workout
RX
Amrap 12 minutes
4 Front squat @ 85/60KG
8 Bar facing burpees
Score: Rounds and Reps
RX+
BB – 100/70 KG
SC
BB – 70/50 KG
FIT
BB – Moderate weight
Burpees
Accessories
Standing Banded W
3 x 15
Hold 5 seconds every 5 reps
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