Clean Session


A. 2 sets per arm

Seated banded elbow circles + flickers (in rack position)

Seated banded scapula circles + flickers (in rack position)


B. Front Squat joint prep sequence


C. 6 sets

Pause Front Squats, 3 sec each:

1/4 squat

1/2 squat

3/4 squat

Full depth

*Ascending AND descending so there is 8 pauses in total, keep the weight light


D. 6x1 Hang power clean + Front Squat

*keep the weight light because your coordination will be challenged after the pause squats, focus on the skill and positioning