Power Clean 1×1

* Use the heaviest weight you can for the set.

8 minutes to establish a Heavy Power Clean

The goal is to reach a heavy single in 5-6 working sets.
For the power clean, focus on driving through the floor while standing up vertically, reaching triple extension before pulling themselves under.
Fast feet! Catch in an athletic position while cushioning the bar with the hips and knees.
For the hang muscle clean, Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until the set is completed
Cue athletes to have fast elbows and breathe with each rep will help keep them as organized/strong as possible across their sets.
Deadlifts: Remember to pause at the top, then descend into the hang power position.
Ensure athletes don’t add weight if it does not look or feel good. For beginners, have them stay light and work form, and use Dumbbells or PVC pipe if needed to hammer in technique.
Record the heaviest set as your score for load and your 3 sets of muscle cleans.

Hang Muscle Clean 8-8-8

* Use the heaviest weight you can for each set. Rest as needed between sets.

40-50% of heavy power clean


For time: 30 Clean & Jerks, 135/95 lbs

Target time: 3-5 minutes
Time cap: 8 minutes
Large Class Target time: 4-6 minutes
Large Class Time cap: 8 minutes

Stimulus is high intensity but with a strategic rep scheme/pace. Athletes need to have a solid plan of attack that allows them to push the pace/tempo to finish in the target time frame.

It’s one movement! Athletes should be in Attack mode from the start. Come out swinging and see if you can hold on for dear life. If they have done this workout before, then suggest trying a different approach.