NOTES

Welcome to week ten of this lifting cycle. Since we started this cycle, we have been working our way from the hang position back to the floor with the full power clean and snatch.

The pull off the floor for the power clean is going to seem to take forever. Be patient with your first pull and allow the bar to get as high on the thighs as possible. Then, be aggressive with the second and third pulls.

The 2 reps should be touch and go as fast as possible while maintaining solid technique.

Base the percentages off of your 1-rep max.

Rest with the remaining time in the minute.

In Accessory – I, use 80+% for the clean pulls and focus on speed through the middle of the lift.

Refer to the video demo for the seated box jumps. Increase the height of the box as you wish.

Seated box jump

WARM-UP

2 sets:

1:00 row

1:00 bike

1:00 plank hold

EMOM 6:

3-5 seated box jumps

– Increase height each minute.

1 set:

5 hang muscle cleans (empty barbell or training bar)

5 tall power cleans

5 high hang power cleans

5 power cleans

4 sets:

3 power cleans

– Increasing load.