DYNAMIC WARM-UP | 6:00
AMRAP 6:
200-m run
15 jump squats
10 standing toe touches

POWER CLEAN PROGRESSION + FRONT RACK LUNGES
PROGRESSION FOCUS
Hang clean pull Push down through the heels and pull up with the shoulders.
Hang power clean Shrug the shoulders to the ceiling and shoot the elbows forward.
Power clean Smooth below the knee, then speed up above the knee.
Front rack lunge Have athletes perform 6 reps. Cue your athletes to keep their elbows up and step out to the side slightly.

COMPLEX WARM-UP | 5:00
2-3 sets:
2 power clean + 4 front rack lunges

RX

5 sets for load:
3 power cleans
6 alternating front rack lunges

3 sets:
20 weighted GHD hip extensions

2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side