Power Clean Complex
Warm Up
2 Sets
200m Run
10m Bear Crawl
10 Dead Bugs
2 Sets
Mobility
- 30 Sec Per Side PNF Hamstring Stretch
- 10 Prone YTW
Clean Prep
2 Sets
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
3 Front Squats
Strength
Power Clean + Front Squat
5 x 1 + 1
Build-up in weight, but No Fail!
Goal is to find power threshold in the clean.
Workout
RX
AMRAP 18 min
300/200m Row/Ski
10 T2B
4 Burpees Sandbag over Box – Heavy Bag, 40” box
SC
AMRAP 18 min
300/200m Row/Ski
12 Knees to Armpit
4 Burpees Sandbag over Box – Mod-Light Bag, 30” box
FIT
AMRAP 18 min
300/200m Row/Ski
12 Toes to KB
4 Burpees Sandbag over Box –Light Bag, 24” box
Extras
Engine Building
Bike Erg
8 x 1.5Km
Rest 3 min between rounds
Accessory Work
3 Sets
10/10 Front Rack Bulgarian Split Squat @ 40X0
4 Sets
8/8 RNT RDL – https://youtu.be/WXmdUx9m5Ds
6 BB Good Mornings
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