By definition, power is work divided by time. So, not only how much can you lift, but how fast. The clean is a great lift to test power. The clean requires a level of speed and explosiveness. Without the speed aspect, the clean is no longer effective. When we test this lift today, focus more on the speed/time it takes the bar to travel, rather than just muscling the bar up.
WARM UP – 6 TO 8 MINUTES
MOBILITY – FOAM ROLL
MUSCULAR STRENGTH – CLEANS/POWER DAY!
1. FIND 1 REP MAX CLEAN HIGH PULL!
2. MAX DISTANCE BROAD JUMP TEST
METABOLIC CONDITIONING – 4 ROUNDS!
1 MINUTE MAX REP PUSH UPS
1 MINUTE MAX REP PLATE GROUND TO OVERHEAD
1 MINUTE PLANK
1 MINUTE REST
*SCORE IS TOTAL NUMBER OF PUSH UPS AND GTOH