W.U.

Dynamic 

Weights

30 Reps of Each Movement

  1. Push Ups
  2. sit-ups
  3. Body Squats
  4. Lunge Switches
  5. Pull-ups
  6. Dips
  7. Straight leg Dead lifts
  8. Single Leg Squat off the Bench

Power Clean Progression You must have a Back squat, Front squat and Deadlift established before getting ready for HIGH VELOCITY power cleans.

  1. Set up
  2. Back Posture
  3. Weight in Feet
  4. Knuckles Down
  5. Raise Chest to take the slack out of arms
  6. Keep the bar close to body
  7. 1st Pull….Pull knees back as body begins to elevate 
  8. 2nd Pull bar is above knees Chest over bar Hips explode up
  9. Receiving the bar into a front squat