Warm-up: 40 Jumping Jacks
10 Forward Walking Inchworms
RDL Drills with 25/45
Wall Hamstring Hip Mobility (8-10 with 3-5 second holds)
Warm-up sets of Power Squat Cleans *
3 - 5 Sets of 3-5 Reps of progressively heavier PSC
Find a weight that challenges you. Close to your 8-10 rep max.
May also be completed with Dumbbells
*Less than 1 Month please complete warm up with light weight and focus on drills and proper form.
Less than 3 Months may use slightly heavier weight as long as form allows for safe and controlled movements
Minute 1 - 1 PSC
Minute 2 - 2 PSC
Minute 3 - 3 PSC
Continue adding reps each minute until you can not complete all the reps within the minute. Then rest 2 minutes.
Begin where you ended, at the minute you had to stop, and repeat that minute with those reps. For example, if you end at 10 minutes with 10 reps. Rest 2 minutes. And complete 10 reps again.
Less than 1 Month
Complete EMOM for 5 Minutes (Every Minute on the Minute)
5 PSC 25/45 or Dumbbells 8/10 in each hand
Less than 3 Months
Complete the main set with out going as heavy as suggested above. Find a weight that you could safely squat clean but still challenges you.
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