POWER CLEAN & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Power Clean 3-3-3-3-3 reps

3. Stamina (2-3 rounds)

• Tuck or L-Sit, 30 sec-1 min
• Ring Support, 30 sec-1 min
• KB Clean & Press, 10 reps (2 arms)

4. Work Capacity - for time:

• Front Squat (135/95#), 25 reps
• Row 1000m
• Push Press (95/65#), 25 reps
• Run 400m
• Thrusters (65/45#), 50 reps
• Run 400m
• Push Press (95/65#), 25 reps
• Row 1000m
• Front Squat (135/95#), 25 reps