Power Clean Warm-Up
With an empty bar or PVC:
4 Hang muscle cleans
4 Hang power cleans
4 Strict presses
4 Power cleans
4 Jerks (push or split OK)
Strength: Power Clean & Jerk Complex
3 x 1.1.1 @70% of your 1RM PC&J
1 Power Clean + 1 Hang Power Clean + 3 Jerks
"Grip, Kip and Drop"
12 Hang Power Cleans (185/125)
36 Bar-Facing Burpees
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