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Year Long Workout: Phase VIII, Workout A

1 Barbell Clean

Sets: 3 Reps: 5 Tempo: X Rest: 120 Seconds

Set a barbell on the floor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch [1]. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders [2]. Reverse the motion to return the weight to the floor. That's one rep.

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