Power Squat Clean-o-Rama

Warm-up: 40 Jumping Jacks

10 Forward Walking Inchworms

RDL Drills with 25/45

Down Dog to Runner’s Lunge & Twist

20 Y-T-Cobras

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


Main Set:

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.


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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