Every 1:30 for 4 Sets 

1 Clean Pull + 1 Hang Power Clean 

Rest 5-10 seconds 

1 Power Clean + 1 Hang Power Clean 

*50-70%

Every 1:30 for 3 Sets 

1 Clean Pull + 1 Hang Power Clean 

Rest 5-10 Seconds 

1 Power Clean 

75-85%

Every 1:30 for 3 Sets 

1 Power Clean

90+%

*Record the heaviest Power Clean

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If you follow the percentages, this should guide you to a current-1 RM Clean type lift at the end. Focus on fast elbows, and then try to get them even faster. Especially with a power clean, that is often the difference between a hit and a miss. Keep that in mind.

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SUGGESTED WARM UP

  1. Stretch and mobilize front rack and wrists
  2. 5 Romanian Deadlifts (pause at bottom) – empty bar or light weight
  3. 5 Tall Power Cleans (Pause at catch) – empty bar or light weight
  4. 5 Good mornings + 5 Hang Muscle Cleans – empty bar or light weight
  5. 3 Tempo Clean Deadlifts + 3 Clean pulls – at or slightly below first weight
  6. Stretch / mobilize front rack and wrists again

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