Metal Heart

Power Clean

6x2 @ 85-95% of max power clean

Rest

15-12-9-6-3

Power Clean (155/105) Burpee Knees to Elbow

Coaches Notes

The goal today is to increase weight on each set of two until speed or form begins to suffer. The most common technique flaw on heavy power cleans is not racking the bar properly on top of the shoulders. The bar should be resting against the neck with the elbows high. The tell tale sign of an incorrect rack position are red lines on the chest plate or low on the deltoids. This type of position puts a lot of stress on both the shoulder and wrist. Place extra focus on continuing to pull your elbows all the way around the bar until it rests properly atop the shoulders.

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