Strength

Power Clean
EMOM for 10mins
1x Rep

Workout

AMRAP Repeats
3x 4mins Work 2mins Rest
6cal Air Bike
12x Pull Ups
18x Kettlebell Swings 16kgs

The power clean is the perfect training exercise for the violent hip-leg extension of the second pull. It has great application to explosive sport movement, but those sporting movements are not going to develop maximal hip-leg explosiveness. Only weightlifting can develop this explosiveness due to the unique posture and dynamics of the second pull.