Strength
Every minute on the minute for 10:00:
- 1 Power Clean
*Pause :01 in receiving position
Notes
Today’s strength is power cleans. You will complete 1 power clean from the ground at the top of each minute for 10-minutes. You may build in weight or stay at the same weight for all 10-minutes.
There is no clean pull before the power clean this week, so you may be able to lift a little bit more weight than last week. We have been practicing slow clean pulls throughout the month. The bar path on this power clean should look just like the bar path on those slow clean pulls.
Conditioning
September 2021 Benchmark Workout
Complete as many reps as possible in 9:00:
- 3 Hang Power Cleans
- 3 Calories
- 6 Hang Power Cleans
- 6 Calories
- 9/9, 12/12, 15/15…
Continue to add 3 reps each round until the 9-minute mark.
Notes
Today’s workout is a couplet of hang power cleans and calories on a machine of your choice. You will begin by completing 3 reps of each exercise. The next round, you will complete 6 reps of each exercise. And you will continue to add 3 reps to both exercises until you reach the 9-minute mark.
The hang power cleans should be performed with a moderate weight. When you are fresh, you should be able to connect 12 reps without putting the bar down.
The calories are where you recover for the next set of hang cleans. If you are not accumulating at least 10/minute at a pace that you can sustain for the 9-minutes, consider beginning with 2 calories and only adding 2 each round.