Tag Archives: Power Clean

Clean and Jerk then Double Unders, Dumbbell Snatch and HSPU

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Every 2 minutes for 20 minutes (10 rounds) do Power Cleans and Push Press/Jerk using the following reps scheme…

  • 5 x @65lbs
  • 3 x @80lbs
  • 3 x @95lbs
  • 2 x @115lbs
  • 2 x @125lbs
  • 1 x @130lbs
  • 1 x @135lbs
  • 1 x @140lbs
  • 1 x @ 145lbs
  • Max reps @ 1115lbs (or 80% of max)

AMRAP in 12

  • 40 x Double Unders
  • 20 x Alternating Dumbbell Snatches @ 21kg
  • 10 x Handstand Pushups

Results:  Didn’t go too heavy on the Clean and Jerk, go heavier if you feel up to it. For the Max Reps got up to 8. For the AMRAP – 4 rounds plus 51 reps.

Press and Pullups then T2B, Power Clean and Push Press

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Five rounds

  • 3 x Strict Press
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 90 seconds

Then 10 rounds for time of

  • 5 x Toes to Bar
  • 5 x Power Clean @ 110lbs
  • 5 x Push Press

Results:  Strict Press 95-115-130-135-140lbs.  Metcon in 18:10.

TRX Core Work then Cleans, Deadlifts and S2OH

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Not for time 3 rounds of ( taken from Fit2Day 🙂 )

  • 10 x TRX Side Plank per side
  • 10 x TRX Atomic Pushups

Every 90 seconds for 9 minutes (6 sets)

  • 3 x High Hang Clean

Then every 3 minutes for 9 minutes (3 sets)

  • Max Reps Unbroken Power Cleans @ final weight from last part

Then AMRAP in 7 minutes of

  • 14 x Dumbbell Deadlift @ 16kg
  • 14 x Dumbbell S2OH @ 16kg

Results:  HH Cleans 65-80-95-105-115-125.   Power Cleans 8-7-5.  AMRAP 4 rounds plus 16 reps.

Front Squats and Toes to Bar then DUs, Front Squats and Power Cleans

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Every 2 minutes for 20 minutes alternate

  • Odd rounds – 4 x Front Squats
  • Even rounds  – 5 x Strict Toes to Bar

Then 5 rounds for time

  • 21 x Double Unders
  • 15 x Front Squat @ 95lbs
  • 9 x Power Cleans @ 95lbs

Results: Front Squats 115-135-155-170-185lbs.  AMRAP 13:18.