Every 1:30 for 3 Sets
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean
Drop Bar
1 Squat Clean
*50-65%
Every 1:30 for 3 Sets
1 Power Clean + 1 Hang Squat Clean
Drop Bar
1 Squat Clean
70-80%
Every 1:30 for 3 Sets
1 Power Clean
Drop Bar
1 Squat Clean
80-90%
Every 1:30 for 3 Sets
1 Squat Clean
90+%
*Record heavy single
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Starting the week off with some good strength work that should help lead you to or near a 1 RM on the clean based on current strength. Don’t make the aggressive jumps in weight early, let this ease up to the heavy single at the end.
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SUGGESTED WARM UP
- 10 Cossack Squats (slow) + 10 Jumping Air Squats
- Stretch and mobilize quads/hips
- 10 Press Ups + 10 Downward dog – hand to opposite foot grabs
- Stretch and mobilize front rack
- Tall Clean + Front Squat (4 sets – add weight each set)