Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique Review: The 7 positions of the Muscle Clean and 8 Positions of the Power and Full Clean
2. Clean Ladder
Muscle clean 3-3-3-3
Power clean 2-2-2-2
Start the next level of complexity with the heaviest weight from the previous, simpler exercise. Power Clean + Front Squat if you lack the proficiency to full clean
3. 💥🐕“The Chief”🐕💥
3 Power cleans 135/95lbs
9 Air Squats
👉Rest one minute and repeat for a total of 5 cycles. We highly recommend muscle cleans in place of power cleans—faster cycle time, cleaner execution in this context.
LIII: as rx’d.
LII: use use 2nd or 3rd muscle clean weight
LI: Not for time: ten rounds of 1 x 3 muscle clean, 1 x 4 push-ups, 1 x 5 squats. Rest as necessary between sets.