Power Cleans 'N Stuff

Warm up:

1:00 Plank

Arm Circles

Leg Swings (Front to Back & Side to Side)

Resistance Band Chest and Shoulder Mobility

Knee Grab to Single Leg Deadlifts

1:00 Plank


Complete one of the following options-

Option 1 > 3 Months:

4 Rounds AFAP (As Fast As Safely Possible)

200 m Run/Row

25 Power Cleans 65/95

25 Box Jumps (or modified version)

25 Situps


Option 2 < 3 Months:

3-4 Rounds AFAP (As Fast As Safely Possible)

200 m Run/Row

25 Power Cleans 45/75

25 Box Jumps (or modified version)

25 Situps


Option 3 < 1 Month

2-3 Rounds AFAP

200 m Run/Row

10 Power Cleans 25/45

10 Box Jumps (or modified version)

10 Situps


Cool Down:

Low Back &Piriformis Stretch

QL Stretch

Child's Pose

Resistance Band Postural Complex


Post Time and Thoughts to Comments

20 MINUTE CUTOFF AND COOL DOWN ON YOUR OWN TO FACILITATE NEW COVID SCHEDULE