Clean – Find your 1 rep max
5 Handstand Push-Ups
5 Dead Hang Pull-Ups
5 Cleans (65-75% of max)
After all 5 sets complete 50 box jumps (24/20) to stop the clock
Pyrros Dimas is arguably one of the best weightlifters in the world. Watch him power clean 375# at a bodyweight of around 150…. he barely has to drop under the bar. But what I really want you to pay attention to is how straight his arms stay until he hit full knee and hip extension. It is only after he hits full extension that he begins to pull himself under the bar with his arms. Notice how close the bar stays to his body, the speed of his elbows as he receives the bar on his shoulders, and how minimally his feet move when he goes from the jumping position to the receiving position. Finally watch the speed of the bar; from the ground to just above his knees is relatively slow and then it “jumps” up from mid thigh to his shoulders. The pull off the ground is a bit slower and more controlled but once the bar gets past his knees he explodes up and this is when the real upward power is created.