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, building the squat clean. Positions and positional drills. (15 min)
2. "All the Cleans!"
- 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. Use only movements and weights you can perform CORRECTLY.
LIII: as written
LII: if necessary, use power clean + front squat for clean
LI: if necessary, use muscle clean + front squat for clean. Practice drop squat mechanics 3x10 (15 min) 3. “The Chief” AMRAP 3:
- 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. (19 min)
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.