A transformed Pat J.! Great job!

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

1. Muscle clean 7-position drill x 5 (work slowly and carefully, get every pose right). If your muscle clean is solid, progress to power cleans. Then:

  • Muscle clean 1-1-1-1
  • Power clean 1-1-1-1
  • Clean 1-1-1-1

Start the next level of complexity with the heaviest weight from the previous, simpler exercise.

3. “The Chief”


  • 3 Power cleans 135/95lbs
  • 6 Push-ups
  • 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.

Have fun!