A. 3 Position Power Clean x 4 sets, rest 2:00 minutes


Notes:  First will be power clean from mid hang, second from just above knee cap, 3rd from the ground.  This teaches and trains technique. Think about moving the weight with your legs and hip extension.  A video is posted below.   This lifter takes the barbell from the ground first because he is technically proficient. We will work in the opposite order. 

B. Hang Power Cleans x 10 reps x 3 sets, rest 1:00 minute between sets- Choose a tough weight- No stopping, touch n go from thighs



C. High Bar Back Squat, 3 sets of 4-6 reps @ 3011, Compare to January 25th, 2012

Add weight to last time !


D. AirDyne x 20 seconds x 4 sets x 1:45 rest .    Record cals.  This will be brutal but it's only 20s so push hard!



video of the 3 position power clean:
http://www.cathletics.com/exercises/exercise.php?exerciseID=166