Power Clean Build to Heavy Touch and Go 5-Rep "Guard Rail - Part 1" AMRAP 3: 9/6 Calorie Row 9 Power Cleans (115/80) Rest 3 Minutes L1 Hang Power Cleans (MB or Bar) Weight stays the same "Guard Rail - Part 2" AMRAP 3: 9/6 Calorie Row 7 Power Cleans (135/95) Rest 3 Minutes "Guard Rail - Part 3" AMRAP 3: 9/6 Calorie Row 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. Athletes will climb to a challenging load, but something they are still capable of moving very well with. Following the heavy lift, athletes will complete three short AMRAPs. These should be weight that athletes 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 rower, stagger athletes on opposite three minute windows. While one group goes, the other rests.