If you only have time to do one exercise, the power clean (or the power clean and press) is probably the single most effective exercise you can do. It will work almost every area of the body (and get you winded too).
But luckily most of us have time for more than one exercise so that is not necessarily the way you want to go. It is a very athletic motion utilizing speed, timing and strength. I would make an effort to include it in your workout, but probably just once per week.
article i read about power cleans and squats, what do you gu
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