Power Clean Technique
6 Sets of 2:
3-Pause Power Clean
6 Sets of 2:
3-Pause Power Clean
Each pause lasts 2 seconds:
Pause #1 - Knee Level ("Hang")
Pause #2 - Jumping Position ("Power Position")
Pause #3 - Receiving Position ("Catch", at or just above parallel)
Pause #1 - Knee Level ("Hang")
Pause #2 - Jumping Position ("Power Position")
Pause #3 - Receiving Position ("Catch", at or just above parallel)
Pick a weight in the 55-70% range
Conditioning
"Undercover"
3 Rounds:
15 Power Cleans (115/85), 20 Pushups
"Undercover"
3 Rounds:
15 Power Cleans (115/85), 20 Pushups
Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders
27/21 Calorie Row
75 Double-Unders
Directly into 1 Round:
50/35 Calorie Assault Bike
50/35 Calorie Assault Bike
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