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