Today is going to be so fun!
Warm up-Let’s try this again-
8 minutes with a partner
1 person bikes 1 minutes
1 person does 10 air squats and the holds the bottom of their list squat until its time to switch
Grab a bar-
Clean progressions
0-1 minute 10 power position clean pulls
1-2 Minutes 8 power position power cleans
2-3 Minutes 6 hang position power cleans
3-4 Minutes 6 from the shin power cleans pause+front squat
4-5 Minutes 4 Full squat cleans
On a 20 minute clock slowly build up to your 3 rep max touch and go power clean. Get at least 6-7 sets include your lighter warm up weights. Thats a set every 3 minutes. No stalling.
3 rounds for max reps: (score is total reps of all 3 rounds)
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 155 lb.
Women: 105 lb.
Scroll for scaling options.
Post total reps to comments.
Related:
• The Power Clean
Scaling
Reduce the loading on the power clean, but maintain a work-rest interval that encourages sprint efforts.
Intermediate Option
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
There is no rest between rounds.
Men: 115 lb.
Women: 80 lb.