Tag Archives: Power Clean

Barbell Rows and Situps then “Three Wise Men”

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EMOM for 12 minutes (6 rounds of each) alternate

  • Station 1 – 6 x Barbell Rows @ 125lbs
  • Station 2 – 10 x Weighted Situps with feet anchored @ 16kg

Then “Three Wise Men” hero WOD

AMRAP in 4 minutes

  • 5 x Hang Power Snatch @ 80lbs
  • 10 x Burpees

Rest 2 minutes then AMRAP in 4 minutes

  • 10 x Power Cleans @ 95lbs
  • 20 x Pullups

Rest 2 minutes then AMRAP in 4 minutes

  • 15 x Box Jump Overs
  • 30 x Wall Balls/Sandbag Thrusters

Results: For the three AMRAPs – 54 reps (3 rounds plus 9 reps) / 46 reps (1 round plus 16 reps) / 68 reps (1 round plus 23 reps).

Hanging Power Cleans then a Power Clean Ladder with DUs, KBS and T2B

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Every 2 minutes for 10 minutes, increasing weight per round

  • 5 x Hanging Power Cleans

Then with the final weight from the last round, for time

  • 20 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar
  • 15 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar
  • 10 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar
  • 5 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar

Results:  Hanging Cleans 65-80-95-105-115lbs/52kg.  Power Cleans @ 115lbs, 14:27.

Squat Cleans then Row, T2B, Wall Balls, Power Cleans and Pullups

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Five sets of

  • 1.1.1 x Squat Cleans (rest 10 seconds between reps)
  • Rest 2 – 3 minutes

AMRAP in 14 minutes

  • 15 Calorie Row
  • 50 x Toes to Bar
  • 40 x Sandbag Thrusters @ 30lbs or Wallballs
  • 30 x Power Cleans
  • 20 x Pullups

Results:  Squat Cleans 95-115-135-140-145.  AMRAP – Exactly one round… had to push hard to get that last pullup finished before the time ran out!

Cleans, Front Squats, Push Presses and Squat Cleans

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Perform 6 sets of the following complex, rest 2 – 3 minutes between sets.

  • 1 x Power Clean
  • 1 x Push Press/Jerk
  • 1 x Front Squat
  • 1 x Push Press/Jerk
  • 1 x Squat Clean
  • 1 x Push Press/Jerk
  • Rest 30 seconds
  • Repeat for a total of 3 rounds

Results: 65-80-95-115-125-130.