POWER CLEAN 1RM

A) Strength:

1) Power Clean: 

- 20:00 to find 1RM. Rest 2:00 between heavier sets.
- Take 8-10 sets and build to a new 1RM.
- Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

2) Power Clean + Front Squat + S20H (3 x 1 + 2 + 2). Work up to metcon weight. Rest 60s.

B) WOD:

"Uncle Buck"

EMOM 9:

Minutes 1-3
3 Power Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
3 Front Squats
3 Shoulder to Overhead

Minutes 3-6
3 Power Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)
3 Front Squats
3 S20H 

Minutes 6-9
3 Power Clean (Rx = 185/125, 155/105, 135/95, 115/75)
3 Front Squat
3 S20H

*Score = weights used + how many drops you had

Alternate WOD:

EMOM 9:

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

C) Extra Credit:

3 Rounds, rest as needed:

20 Banded Pull-Throughs
15 Barbell Curls
10 Rollouts on Foam Roller