Power Clean 5×2



5 Pullups
10 Pushups
15 Squats

Equipment needed: pullup bar, easy button on 5kg plate, MB on bumper plate for squats, timer

Pullups: kipping is allowed (non-Rx for violent kipping at coaches discretion), any grip accepted, chin above bar at top, arms fully extended at bottom (non-Rx for band usage)

Pushups: Chest to easy button (must hear it click), elbows locked out at top (non-Rx for knee pushups)

Squats: butt to MB at the bottom of the squat, chest upright and hips fully extended at the top (no crease at the hip flexors)

Suggested modification (for non-Rx performance): Change the exercise difficulty and /or reduce the rep count (1,3,5 or 3,6,9 are good changes).

Overhead Walking Lunges: 3 x 40m
V-Ups: 3 x 20