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Week 1, Day 2: Clean

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Double Barrel Fitness – Beginner Weightlifting

Warm-up

Lat and External Rotation Stretch w/ PVC Pipe on bench

– 5 x 15 sec

Squat Jumps

– 10 reps

Primer

Tempo Goblet Squat

– 10 reps

Weightlifting

Clean Positions

– Power Position + Stand and Shrug x 10

– Hang (above knee) + Power Position + Stand and Shrug x 10

– Hang (below knee) + Power Position + Stand and Shrug x 10

– Repeat all Positions w/ High Pull to Finish x 5 reps each

Hit and Receive

– Hit and High Pull x 5

– Hit and Receive x 5

Strength

Back Extension Iso Hold

– 5 x :20 sec hold

Tempo Front Squat (31×2) (5 x 3)

Work to a heavy triple for today