Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength – spend 10-15 min and work up to a new power clean max
- can either be squat clean or power clean
- be sure to warm up well including hips, thoracic wrists and front rack
rest 4 min
Stamina – “ascending ladder” of as many sets of hang cleans and pull ups in 8 min while increasing reps by 1
- example – 1 hang clean and 1 pull up right into 2 hang cleans and 2 pull ups right into 3 hang cleans and 3 pull ups…
- repeat pattern for 8 min
- guys use 115lbs and girls use 65lbs
- push yourself to keep a moderate but consistant pace
