The focus point of the day is dialing in positioning off the ground, and confirming it with cleans.

On the clean pull, we are looking for long arms throughout. We want an aggressive triple extension at the top with a shrug, but the elbows should not bend. Focus on bar path as we break from midshin. The hips and shoulders rise together until we clear the knee, and at this point this is where we begin our acceleration through.

The hang power clean starts at knee level, providing practice to the athlete on how to move up the thigh to the jumping position. Have them pause at knee level to find this exact position, and repetitions here have the same focus theme of the day – keep the bar close.

On the full power clean from the floor (mid-shin), “slow is smooth, smooth is fast”. The first pull off the floor is controlled and measured. Once we pass the knee level, that is where our speed increases. A common fault in athletes is to rush the 1st pull, or simply move so fast that they loose position. Slow this process down so that they can find the right positions. We can always add more speed later when it becomes clockwork.

After several repetitions with an empty barbell, give the athletes 3-4 minutes to build to ~50% of their best clean (power or squat). Rough estimates is entirely fine here. The goal is a light load that the athlete can improve their technique with. If it’s too heavy, this won’t be possible.