apossix Evening class during position drills!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: 7 positions of the muscle clean, 8 positions of the power clean.

2. 4 Rounds with empty barbell of: 3 clean deadlifts, 3 hang muscle cleans, 3 front squats, 3 tall clean pull unders, 3 position power cleans.

3. Power Cleans

  • 5-5-5-3-3-3

Muscle or power cleans as appropriate. Six sets to work your way up to your heaviest triple of the day.

4. “Franck”

21-15-9 reps for time of:

  • Front squats
  • Toes to Bar

Ten minute cut-off.



LIII: front squats @ 155/108lbs LII: front squat @ 115/83lbs LI: 15-10-5 reps not for time of front squats and toes to ceiling.



Have fun!