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Components

Power Clean

Metcon

Settings

Workout

Sunday

Warm-up

PARTNER JUNKYARD DOG
1 set:
10 over the arms and legs jumps/athlete
10 over athlete and under the athlete/athlete

DYNAMIC WARM-UP
1 set:
10 lateral hops over the barbell
10 alternating in-place lunges

1 set:
10 lateral hops over the barbell
10 alternating barbell lunges

POWER CLEAN REVIEW AND PRACTICE
Clean pull Push down through the heels, stand up, then pull up with the shoulders. Arms stay straight.
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

Skill/Strength

Power Clean (2-2-2-2-2-2-2-2-2-2-2)

Power Clean

On a 5:00 clock:
Every :30 perform:
2 power cleans

Warm-up

MINI-ROUND
1 set:
10 power cleans
10 alternating barbell lunges

Workout

Metcon (Time)

RX & INTERMEDIATE

For time:
30-20-10:
Power cleans (65/95 lb)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell

Metcon (Time)

BEGINNER

For time:
30-20-10:
Power cleans (55/75 lb)
Lateral hops over the barbell
Alternating lunges
Lateral hops over the barbell

Stretch

Accumulate:
1:00 foam roll calf/leg
1:00 foam roll IT band/leg

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