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Power Clean

Clean Grip Deadlift

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Workout

CF - 7/28/21

A: Clean Barbell Warm Up

1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats

-then-

1 Round ** SHOULD HEAR YOUR FEET **
Position 1
3 High Hang Power Cleans
(dip, pull)

Position 2
3 Hang Power Cleans
(dip + hinge, shoulders over the bar)

Position 3,
3 Low Hang Power cleans
(shoulders over the bar)

B: Power Clean (4 x 1.1 @ 78-82%; rest :05/:90)

C: Clean Grip Deadlift (3x 4 @78-82% ;rest :90)

D: DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here

10:00 cap
focus on intensity, use a weight you can move efficiently for 30 reps of PJ

Whiteboard:

Wednesday, July 28, 2021

Male Clients