It takes so much work to get under the bar; however, the benefits are tremendous!


Be sure to do your ten minutes of pre-class dynamic flexibility work 1. Warm-up A: 100 double unders

2. 10 minutes of technique review of the 8 positions of the power clean and warm-up for weight for the workout.

3. Run prep

4. “Bam” 5 cycles of:

AMRAP 2 minutes

  • 200m Run
  • Max rep power cleans
  • Rest 3 minutes

Score is total power cleans

LIII: 115/83 LII: 95/63 or scale weight as needed LI: 4 rnds of Run 200m, 7-10 muscles cleans. Rest as needed between rounds,

5. Cash-out: Side Press with Kettlebell or KB windmill practice..



have fun!