2x [ 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk ]
2x [ 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk ]
2x [ 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk ]
2x [ 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk ]
Use the heaviest weight you can for each set. Rest as needed between sets.
Take 10-12 minutes
After the push jerk, athletes will control the bar back down to the floor and go proceed right into the second power clean.
Make sure athletes don’t add weight if it does not look good or feel good. For Beginners, have them stay light and work on form. Use Dumbbells or PVC pipe if needed to hammer in the technique.
-Record the heaviest set as your score for load
Work up to a comfortable heavy within 5-6 working sets
Complete as many rounds as possible in 7 mins of:
3 Power Cleans, 185/125 lbs
5 Box Jumps, 30/24 in
Stimulus is moderate intensity across the AMRAP. Pacing should be steady on both movements due to the heavier weight and higher box. Athletes should utilize the clock and keep a consistent pace per round.
Two very explosive movements where the focus should be on a strong and overly aggressive hip drive.
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