Part 1) Warm up / Mobility
Part 2) Skill – Power Clean warm up then work 3 positions
from the hip, hang, and from the ground. 1 rep for each position and Work up in weight slowly.
Part 3) Accessory work
a. 5×3 clean pulls – should be around your 1RM clean
b. 5×3 pendlay rows – work up in weight
Part 4) Tabata abs – coaches choice