For time & technique:
2 Position Power Clean 95/65
Weighted Situps 25/20
Post time & thoughts to comments:
Coach’s Notes: For the 2 Position Power Clean, your first clean is from the floor, your 2nd clean is from the hang position. (don’t regrip on the floor, regrip in the crux of the hip if you have to). Start the movement in the hook grip!!! Make sure you come out of the hook grip and receive the bar on the shoulder for each movement. To further clarify, in the first set of 21, you are actually doing 42 reps or stated another way, each 2 position power clean is considered 1 rep for the purpose of this workout. Focus on the movement out of the hook grip and receiving the bar on the shoulder… also focus on generating speed through the middle and fast elbow turnover. Check out Dimas at about 50 seconds into this video.