Friday May 13

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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