Power Clean 1RM
Warm Up
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Good Mornings with empty bar
Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Front rack elbow rotations
3 Tempo cleans
Weightlifting
Power Clean
1 RM
TC: 12 min
Score: Weight
Build up Example
*No TnG, lift each rep with a 1RM effort
3-5 x 40-50%
3 x 60-70%
1-2 x 75-80%
1 x 88%
1 x 92-95%
1 x 101-105% (depending on how the last rep felt)
Workout
“Grettel”
10 Rounds for Time
3 Clean-and-Jerks, 60/42.5
3 Burpees over the Bar
TC: 12 min
Score: Time
Scaling Options
SC
10 Rounds for Time
3 Clean-and-Jerks, 50/35 KG
3 Burpees over the Bar
Beginner
10 Rounds for Time
3 Clean-and-Jerks @ Light
3 Burpees
Extras
Single leg pallof press
3 x 12/12
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