Workout of the Day

Fitness Level 1

A. Clean Specific Warm-Up

B. 15 minutes of Clean Technique Practice

C. Every minute, on the minute, for 5 minutes:
20 Double-Unders (or 40 Singles)
5 Hang Power Cleans
-then-
Every minute, on the minute, for as long as possible:
20 Double-Unders (or 40 Singles)
5 Hang Power Cleans + 1 rep/minute
*Every minute add 1 rep to the power clean until you can no long complete the set within the time. 

 

Fitness Level 2

A. Clean Specific Warm-Up

B. Six sets of:
1 Hang Clean (mid-thigh) + 1 Pause Clean + 1 Clean
Rest 2 minutes
*Pause just above your knee for the Pause Clean. 

C. Every minute, on the minute, for 5 minutes:
20 Double-Unders
5 Power Cleans
-then-
Every minute, on the minute, for as long as possible:
20 Double-Unders
5 Power Cleans + 1 rep/minute
*Every minute add 1 rep to the power clean until you can no long complete the set within the time. 

Comment