Spend some time focusing on the Burgener Warmup with a Clean grip.
Then every 3 minutes for 18 minutes
- 2 x Hang Power Clean
- 1 x Power Clean
- 2 x Strict Press
- 1 x Push Press
Then every 3 minutes for 9 minutes
- 10 x Clean and Press (take a 1-2 second pause between reps to refocus on form)
Then 3 sets of
- 3 x Bicycles (L+R=1 rep)
- 3 x Knee Tucks
- Immediately repeat for 3 rounds
Rest as needed between sets.
Results: Part 1 – 130lbs (barely got my elbows under the bar for the final hang clean). Part 2 – 95lbs. Very happy with this version of clean and press. The 10 reps are challenging, but given the 3 minute time to complete them you can focus on proper form for each individual rep. Had about 90 seconds to rest between sets.