Tuesday October 9, 2018

Power Clean – Build to Heavy Touch and Go 5-Rep within 15 minutes

“Guard Rail 1-2-3”

AMRAP 3:
9/6 Calorie Row or Assault Bike
9 Power Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row or Assault Bike
7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row or Assault Bike
5 Power Cleans (155/105)

The power clean is the focus of today’s two part workout. We’ll begin the day by building to a heavy five rep touch and go power clean. You will climb to a challenging load, but something you are still capable of moving very well with.

Following the heavy lift, you will complete three short AMRAPs. These should be weight that you could power clean for at least 21, 15, and 12 repetitions unbroken respectively when fresh.

The score for each of the three sections is rounds plus reps.

If short on equipment, stagger on opposite three minute windows. While one group goes, the other rests. 

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