Skill Work
Pre-workout strength
Every 2:00 for 3 sets:
3 muscle cleans + 3 power cleans
Immediately into…
Every 2:00 for 3 sets:
3 power cleans
– Increase load across 6 sets.
– Advanced and intermediate athletes should go heavier than workout weight.
EMOM 15 for total reps:
Min. 1: power cleans
Min. 2: shuttle runs
Min. 3: rest
– Power clean load is 70-80% of 1-rep max.
– 1 shuttle run is 25 ft down and back.
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