Start around 60% of 1RM Power Clean and increase by feel, targeting approximately 80% by the final sets.
The Low Hang Power Clean is the teaching tool here. Cue athletes to establish tension in the hamstrings at the low hang position before initiating the second pull, and to maintain the same bar path and receiving position they find on the full Power Clean. These are not two separate movements; they are one cycling sequence.
Conditioning
16:00 EMOM:
Min 1: 15 GHD Sit-Ups
Min 2: 10 Power Cleans
Min 3: 15/11 Calorie Echo Bike
Min 4: Rest
Score = Completed Rounds + Stations
Barbell: 60/40kg
Level 1:.
12/9 Calorie Echo Bike
Barbell: 50/35kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: Complete each station in :30-:45
Stimulus: Barbell Cycling, Midline, and Leg Stamina
RPE: 6/10
Primary Objective: Complete all three working stations unbroken each round, finishing each minute with at least :15 of rest before the next movement begins.
Secondary Objective: Maintain consistent barbell cycling mechanics across all three rounds of Power Cleans, keeping touch-and-go reps smooth and controlled rather than letting fatigue degrade bar path or receiving position.
