Strength – 

5×5 Clean Pull

Roughly 90% of Clean 1RM

Workout –

For Time – 25min CAP

50/40/30/20/10 – Front Squats

10/8/6/4/2 – Deadball Over Shoulder

Session Info – 

Strength – Much the same at the snatch pull, the clean pull will be looking at building explosive power from the ground for the pull part of the clean. With the pull athletes should be looking at pulling their elbows back to a 3 o’clock position rather than up to 12 o’clock. The reason behind this is it reduces the distance the elbow has to travel from the pull into the front rack position in the full movement.

Workout – This workout will be a mix between a light high volume front squats which will be fatiguing followed by a low heavy strength movement with the dead ball over shoulder. Athletes may want to look at breaking up the front squats into smaller more manageable sets to conserve themselves for the dead ball portions of the workout.