Fitness
10 minutes:
Learning the power clean mechanics
5 sets for time:
30 calorie row
100 m front rack sand bag carry 45#/30#
50 Single unders
Rest 90 seconds
Performance
10 minutes:
Working up to a medium heavy power clean
5 sets for time:
20 calorie airdyne
100 m front rack sand bag carry 90#/60#
25 DU
Rest 90 seconds
Sport
Hang power clean + jerk
1-1-1-1-1
Front Squats
3-2-1-1-1
