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Spring Cleaning


Workout of the Day: “Spring Cleaning”

Objective - Power Clean as much weight as possible in 20 minutes.


Rules - You choose the load you will use. You may not scale the load mid-workout. Touch and go at floor only. The weight cannot rest on the floor, and you cannot re-grip. If you re-grip or rest the bar on the floor, you must complete a 400 meter run before resuming your next set of power cleans.


Scoring - Multiply the weight you used by the number of power cleans completed.


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Warm-up using the "Bergner Warm-up".
Helpful video clip. Power Cleans, Mark Rippetoe ...[wmv][mov]

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3 comments:

  1. COACHESApril 16, 2009 at 1:21 PM

    My shoulders are killing me from all the shrugging.

    score: 4485
    Chick

    ReplyDelete
  2. COACHESApril 16, 2009 at 1:22 PM

    If you don't know, Chick is me not Clark. I can't get this damn thing to recognize me. $$%^%$$%^$#. I'll figure it out later.

    ReplyDelete
  3. UnknownApril 16, 2009 at 2:33 PM

    Likely story Charlotte...I did "Crew-Ba" today
    3x for time
    500m Row
    21 Burpees
    400m Run

    18:32

    I didn't want to be too sore for the PRT tomorrow

    ReplyDelete

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