STRENGTH – POWER CLEAN COMPLEX V1
Keep the bar close to the body throughout the complex.
Create speed through the hips at every position.
Stay patient through the first pull.
Focus on a fast turnover and strong catch.
The barbell must not be dropped between reps.
Build weight across the five sets while maintaining bar speed.
If technique breaks down, reduce the load.

Key cue:

Stay close → accelerate → fast turnover → strong catch.

INTENSITY – POWER CLEAN ENGINE
Start the first round controlled — don't chase the clock.
The Power Clean should be heavy but technically consistent.
Break the Chest-to-Bar Pull-Ups before reaching failure.
Keep the Burpees smooth and consistent.
Use the remaining time in each 3-minute window to recover.
Aim for similar times and output across all 6 rounds.
The final round should be your strongest effort without sacrificing technique.

Key cue:

Strong clean → efficient gymnastics → steady conditioning → recover.

COACH'S GOAL

Strength: Develop explosive pulling strength and efficient movement under the bar.

Intensity: Learn to maintain high-quality Power Clean output while working under fatigue.