Skill

1 slow pull power clean + 1 power clean

This barbell complex pairs one slow pull power clean with one standard power clean to reinforce proper positioning and explosive power. For the first rep, deliberately control the bar from the floor to just above your knee before accelerating into the catch, then immediately follow it with a regular power clean at normal speed. Keep the bar close to your body and maintain a flat back on both lifts. If you’re new to the lifts do two reps starting in the hang.

Workout of the Day

4 rounds of 4 minutes on 1 minute off
4 deadlift
7 push-ups
10 walking lunge steps

standard: 135/95 lb
rx: 185/135 lb
sport: 225/155 lb

To scale the deadlifts, reduce the weight or use a heavy kettlebell in the sumo stance. For the push-ups, perform them from your knees or elevate your hands with a box. To scale the lunges, reduce the depth of the lunge or perform air squats.