Power cleans train explosive strength, coordination, and full-body power — qualities that translate into faster, more efficient movement in daily life, from lifting heavy objects to reacting quickly and forcefully in sport or work.

Athlete’s should focus on pressing agresively through the floor as long as possible to generate as much lift to the bar as possible.

With conditioning today, the name of the game is pacing. Think about the momentum you’d like to have in the final few rounds of the workout today. Take that pace, and START there. You can always up the tempo if you came out too conservatively, but 15minutes is a long time if you show up and blow up.