For time:
50 power cleans
♀ 125 lb
♂ 185 lb
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Stimulus and Strategy:
Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you are taking a break, don’t let that bar sit there for too long; get your hands back on the bar quickly.
Scaling:
Reduce the load of the barbell.
To reduce the complexity of the power clean, perform a hang power clean or consider using dumbbells.
In case of injury or limitation, perform a sumo deadlift high pull or medicine-ball clean if there is a limitation with the rack position.
Intermediate option:
For time:
50 power cleans
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
50 power cleans
♀ 35 lb
♂ 45 lb
Coaching cues:
On the power clean, after you finish your pull, focus on driving your elbows around the barbell as quickly as possible.
Resources:
The Power Clean
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