Warm-Up:
Clean Position Stretches:
Hold ea position for 10 sec x 3 sets (Can use PVC, 15, 33, 45)
- Quad Clean Position
- Standing Rack Position
- Front Squat Position
Clean Movements:
1 Round through, 5 reps of ea (Can use PVC, 15, 33, 45)
- Squatting Quad Muscle Clean x 5
- Squatting Quad Power Clean x 5
- Squatting Quad Power Clean to Front Squat x 5
- Squatting Quad Clean (squat clean) x 5
Part 1:
Clean:
- 15 minutes to establish 1-RM Clean
Part 2:
Front Squat :
- Set 1 – 3 reps @ 75%
- Set 2 – 2 reps @ 85%
- Set 3 – 1 rep @ 90%
- Set 4-8 – 1 rep @ 95-105%
Rest 2 minutes between sets
Cash-Out:
3 sets of:
- Glute-Ham Raises x 8 reps