Strength –

Clean Pull EMOM x 10

3 x Clean Pull @ 90-95% 1RM Clean

Workout – In Pairs 

12 Minute AMRAP

Ascending Ladder


Squat Clean 80/60

Deadball Over Shoulder 50/30

Session Notes – 

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 is intended on being a heavy workout. Athlete 1 will perform 2 Squat Cleans and 2 Deadball then Athlete 2 will start their first set.  From the early stages athletes should look to break up the reps to avoid early fatigue limiting this workout. The aim is to keep a constant work rate across the 12 minutes