7 sets, each for load:
1 deadlift
2 hang power cleans
3 front squats
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Stimulus and Strategy:
Today’s workout is an opportunity for you to lift a heavy load relative to your capacity. All 6 reps are meant to be performed unbroken as a complex, so once you pick up the barbell, don’t put it down. If you fail a set, you have two options: make a technique adjustment or reduce the loading to complete a successful set. Rest at least 3 minutes between sets. Make sure you are recovered and ready to attack the next set.
Scaling:
Reduce the load of the barbell.
To reduce the complexity of the complex, consider using dumbbells and doubling the reps to 2-4-6.
In case of injury or limitation, eliminate the movement or movements that are causing issues. For example, perform only the deadlift and hang power cleans if there is a squatting limitation. Or you might consider eliminating the deadlift and performing the hang power cleans and front squats from blocks if you are limited by pulling from the floor.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
In the hang power clean, focus on getting your elbows around the bar quickly. Doing this will increase your chances of receiving the barbell on your shoulders as opposed to lower on your body.
Resources:
The Deadlift
The Hang Power Clean
The Front Squat
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