Grab one light DB

200M jog

10 Iron crosses

10 Cobra to Downward Dog

5 Single-leg DB RDLs per side

5 Single-arm hang Power cleans per side

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean pulls


Clean Pull


Increase weight ea set

Video and description courtesy of Catalyst Athletics.

Our pulling variation this cycle will benefit our Cleans, as we will work on Clean Pulls.

Purpose: The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean. The clean pull can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.

Execution: Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the whole foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed


15 Min AMRAP:

400M Run

10 Double DB Hang Power Cleans (50/35)

Video courtesy of Train FTW.  Quick demo on the Hang DB Power Clean. Keep a good, steady pace on your 400M run, then attack the Hang Power Cleans to get to the next round as quick as possible.

For the DB Hang Power Cleans

Set-up: Start with feet under hips. Dumbbells are outside feet at the start. Deadlift the dumbbells to standing position. Keep the back flat and weight towards the heels.

Execution: Hinge at the hip to lower the dumbbells to mid-thigh. Aggressively extend at the hips, knees, and ankles. Shrug upwards and pull under the dumbbells. Receive in a partial front squat with elbows in front of the torso. Stand with load to finish

Scaling Options:

Run -> 500M Row

DB weight -> 35/25 -> as needed

Cool Down:

Bicep stretch on rig – 1 Min per side

Video courtesy of Invictus Fitness


T-spine roll out – 30 passes

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