POWER CLEAN 1RM & "UNCLE BUCK"

A) Strength:

1) Power Clean 1RM

-Rest 2:00 b/t heavier sets
-Take 8-10 sets and build to a new 1RM.
-Beginners, Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

2) Every 1:30 x 3:

1 Power Clean + 2 Front Squats  + 2 S20H
-Working up to MetCon weight

B) WOD:

"Uncle Buck"

EMOM 9:

Minutes 1-3
3 Power Cleans (Rx = 135/95)
3 Front Squats
3 Shoulder to Overhead

Minutes 3-6
3 Power Cleans (Rx = 155/105)
3 Front Squats
3 S20H

Minutes 6-9
3 Power Cleans (Rx = 185/125)
3 Front Squat
3 S20H 

Scaling Weight Options:
1. (115/75) - (135/95) - (155/105)
2. (95/65) - (115/75) - (135/95)
3. (75/55) - (95/65) - (115/75)

*Score = Weights used + how many drops you had

Alternate WOD:

EMOM 9:

6 Russian KBS (heavy)
6 Goblet Squats (same weight as KBS)
6 DB Push Press

C) Hamstrings + Core:

Accumulate:

100-200 Banded Leg Curls (each)
60s RKC Plank
*Accumulate volume however you see fit