Friday Workout: Power Cleans

Strength

Power Clean (3-3-3-3-3, +2 to 3%, 80 seconds rest)

Rest 5 Minutes

WOD

5 Rounds of

  • 3 Muscle Ups
  • 6 Power Snatches (89# / 67#) Sub is 10 DB Snatches if you aren’t proficient in oly lifting.

10 thoughts on “Friday Workout: Power Cleans

  1. 3 ring dips and 3 ring pull-ups per MU if we sub/die?

  2. PC: 77# Went down on weight. I was the only one there at lunch, again, so Ben and I focused on form.

    WOD: 5 Ring dips/5 Ring rows/ 10 DB power cleans (20#) 3:50

  3. WOD: 9 pull-ups/9 ring-dips/5 x DB power clean per side (30#): 9:51

  4. PC: 55# (mostly sloppy)
    WOD: 9:37, blue band x9, assisted rd x9, 10# db ps

    Happeeee Friday!

  5. Gretchen Kittelberger March 12, 2010 — 8:25 pm

    8:20 rx

  6. 154# PC
    9:00 – 35# dumbell snatches

  7. Bike from the gym to home for time: 16 minutes
    Subbed KB PC 1 on each side for 1: 44#, 2×53#, 2×62#
    5×10 KB snatch on each side: 5:03

  8. 105 for PC
    11:14 with RD/PU and 35# db for the snatches.

  9. PC: 104# (PR!)

    WOD: 9:41 (blue band PU, red band RD, 25# snatches)

  10. Joelle Boissenin March 13, 2010 — 9:00 am

    PC: 82#

    WOD: 9:56 (blue band PU, red band RD, 15# snatches)

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