amyhair PVCF Commitment!


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.



Have fun!