A.(Power) Clean from blocks
Beginners: 3 position clean from blocks x 2 reps x 4 sets = 6 reps/set
Intermediate: 3 postion clean from blocks for 2 reps x 2 sets, then, full clean from blocks x 1 rep x 5 sets (go up in weight with each set).
Advanced: Daily Max from blocks, down 20 lbs for 2 reps x 2 sets
B. For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hang Power Clean 95/135 lbs
15, 13, 11, 9, 7, 5, 3, 1 Push ups
Your coach will provide you with individualized prescription for Part B.
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