Wednesday Workout: Power Cleans – AMRAP 6 and 5 Rounds for Time

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STRENGTH/SKILL

Power Clean – build to a heavy double (does not have to be “touch and go”) in a few sets.  Then, drop the weight back for the workout.

WOD

Level 1

AMRAP in 6 Minutes of:

  • Power Clean (75/45) x 10
  • Box Push-up x 10
  • Air Squat x 15

Rest 5 Minutes

Then, 3 Rounds for Time of:

  • Dumbbell Hang Power Clean (30/20) x 5
  • Weighted Lunge (30/20) x 10 (5/leg)
  • Abmat Sit-up x 10

Level 2

AMRAP in 6 Minutes of:

  • Power Clean (135/95) x 10
  • Push-up x 15
  • Air Squat x 20

Rest 5 Minutes

Then, 5 Rounds for Time of:

  • Hang Power Clean (95/65) x 5
  • Front Rack Lunge (95/65) x 10 (5/leg)
  • Abmat Sit-up x 10

Notes:  Drop the weight on barbell from first AMRAP to second piece.  On AMRAP, try to operate at a consistent pace, and then go for it on the 5 Rounds for Time (3 Rounds for L1).

COOL DOWN (on your own)

Couch Stretch x 1-2 Minutes per Side

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18 thoughts on “Wednesday Workout: Power Cleans – AMRAP 6 and 5 Rounds for Time

  1. strength: 105#
    WOD part 1: 3+4 with 85#
    part 2: 7:10 Rx (we did 15 situps)

  2. Strength: 175#
    WOD
    Part 1: 4 rds rx
    Part 2: 5:06 rx

  3. PC: Up to 255#
    WOD:
    Part 1: 4+8 rx
    Part 2: 4:23 rx

    1. Boss Hog! Nice power clean!

  4. PC up to 127#
    WOD
    Part 1: 4+15 @85# and level 1 rep scheme and mostly knee pushups
    Part 2: 4:10 @55#

  5. Power clean up to 205×2
    WOD: 2+35, 6:16, Rx weights for both

  6. PC: 215
    4+7, 3:48 rx

  7. pc: 125
    wod: 3+26 rx, 3:59 rx

  8. PC: 115
    WOD: 3 rx, 4:46 rx

  9. Worked up to 145# for the double, not feeling super fast today.

    AMRAP: 3+1 @115#
    For Time: 6:27 2 rounds at 95# for 8 reps of lunges, then 3 rounds of 85# for the full 10 reps of lunges. Thanks to Joyce for the speedy plate change! Legs were definitely more wrecked than I thought, haha

  10. PC: 109#
    AMRAP: 2+15 Rx
    For Time 4:28 Rx

  11. 205
    2+8
    6:28
    sub snatches for cleans, with Chris-who-always-does-his-own-shit

  12. AMRAP- 3 + 30 @ 77#
    Time- 5:10 rx (next time i’m wearing knee pads)

  13. Stayed at 215 x2
    4+28
    3:55

  14. PC: 95#
    AMRAP: 3+6 (75#)
    Time: 5:13 (55#)

  15. PC: 90 KG
    AMRAP: 3+26
    WOD: 4:36

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