(Specialty warm-up: 10 hang power clean @ (up to) 65lb. W, 75lb. M, 5 kettlebell high pull + Goblet catch, 5 rocking chair) Hang power clean/ Double kettlebell swing clean:

5 x 10 @ scheme-appropriate weight

Begin at a moderate, challenging weight, add strategically and intelligently, and work at a weight that allows for 10 positionally-accurate, powerful reps; Regardless of implement or weight, each set should be difficult, violent, and positionally sound. Rest reasonably between sets.

If sound, organized barbell front rack doesn't work: Adjust to double kettlebell swing clean at same scheme. If mechanics and timing in general need work, and operating from the floor is a better option, heavy medicine ball power clean is a great substitution/ complement.

Please remember: Each set of the barbell lift (but not every rep) begins with a full deadlift to standing, and then the tall, tight descent into the "hang" position (just above knees). It is NOT: Floor - stop at knees - lift. It IS: Floor - stop at standing - brace and descend - lift. And, of course, each set of double kettlebell swing clean would stand, and then swing. It is noted that the double kettlebell swing clean operates from more of a hinge than the hang power clean; Not every movement has a shot-for-shot alter-implement supplement, but this is a very suitable counterpart, in both function and demand. If for some reason both of these variations present dysfunction, adjust to hang power clean with sandbag, using (if available) its vertical handles (like a pistol grip).

Then, 5 rounds of:

5 Kettlebell high-pull + Goblet catch (3/1000 @ top)

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