Come practice!!

 

SKILL/POWER:

Work for 6 total sets between 75-90% 1RM depending on feel and complete the following each set:

1 Power Clean

+

1 Front Squat

+

1-2 Push Jerks (Do 2 for as long as you can)

* 20 minutes

 

PULL POSITION/POSITIONAL STRENGTH:

4 position Clean Pull + 8 second Negative

(2″ off ground, below knee, above knee, high hang)

* 4 total sets at the following percentages of your 1RM Clean:

80, 85-90, 90-95, 95-100%

* 1 rep every 2-2:30 on the clock

 

Percent position and try to feel proper positions!

Justin VanBeek

Written by: Justin VanBeek

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