PVCF athlete, Michael Keeney clears the bar on this pull up with room to spare:)

PVCF athlete, Michael Keeney clears the bar on this pull up with room to spare:)

 

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
Clean 1-1-1-1

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. ๐Ÿ’ฅ๐Ÿ•โ€œThe Chiefโ€๐Ÿ•๐Ÿ’ฅ
AMRAP 3
3 Power cleans 135/95lbs
6 Push-ups
9 Air Squats

๐Ÿ‘‰Rest one minute and repeat for a total of 5 cycles. We highly recommend muscle cleans in place of power cleansโ€”faster cycle time, cleaner execution in this context.

LIII: as rxโ€™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.

Have fun!
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