Wednesday Jun 1

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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