Monday 09/28/26

Focus: TECHNIQUE — Breakdown of 3 pulls of POWER CLEANS

Warm-Up — 2 rounds

100m easy row

8 squat-to-stands

10 PVC good mornings

8 scapular push up

8 front-rack elbow rotations

10 pogo jumps

Get PVC or empty bar.

Pull 1 — Floor → Knees

2 sets × 5 reps: Clean Deadlift to Knee

TIPS:

Chest and hips rise together

Bar stays close

Push through the floor

Knees move back enough to clear the bar

Don't yank the bar

Pull 2 — Knees → Full Extension

2 sets × 5 reps: Clean Pull from Knee

TIPS:

Start around knee level.

Athlete brings the bar up the thigh and finishes with:

Hips + knees extending → tall body → shrug

Pull 3 — Pull UNDER

2 sets × 5 reps: Muscle Clean

TIPS:

Finish extension → elbows travel up/out → FAST elbows around → front rack

WOD: 12-Minute AMRAP

6 Light Power Cleans

8 Burpees Over Bar

10 Hanging Knee Raises

100m Run

Important: WOD power cleans should be LIGHT. Quality Moves!!!