Thursday 01/08/2026

SKILL

*Coach led empty bar power clean and front squat drills and position work

STRENGTH

Every 90 Sec for 10 Rounds (15 Min)

1 Segment power clean + 2 Front Squats

*Segment clean = 1-2 Sec pause at the knee, then continue the lift.

*Start first set around 65% of 1RM Clean

*Build steadily, and as able over the 10 rounds, but stay below 90% and keep power cleans moving fast!

STRENGTH (pt. 2)

Every 90 Sec for 5 Rounds (7.5 Min)

2 Deadstop Clean Pulls @ 100+% of 1RM Clean

STRENGTH (pt. 3)

4 sets of 3 Jerk Drives @ 80-90% of 1RM Jerk (split or Push)