For time:
50 power cleans
♀ 125 lb
♂ 185 lb
Post time to comments.
Stimulus and Strategy:
Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you are taking a break, don’t let that bar sit there for too long; get your hands back on the bar quickly.
Scaling:
Reduce the load of the barbell.
To reduce the complexity of the power clean, perform a hang power clean or consider using dumbbells.
In case of injury or limitation, perform a sumo deadlift high pull or medicine-ball clean if there is a limitation with the rack position.
Intermediate option:
For time:
50 power cleans
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
50 power cleans
♀ 35 lb
♂ 45 lb
Coaching cues:
On the power clean, after you finish your pull, focus on driving your elbows around the barbell as quickly as possible.
Resources:
The Power Clean
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Comments on 251014
195 Comments
M/55 👨🏻🦳
50 power cleanS, @60 kg
TT -> 16:12
12:43 - Rx’d
Halfway through I realized that keeping the bar close to my body during the pull made it easier.
7:36RX
Scaled to 125#
Sets of 10, tho dropped each rep
M29 (Thats my 22th WOD here)
Intermediate ( it was a mistake to choose this category :D )
14:09
43M/6’3”/298
13:15 singles sets of 5
185
M 47 / 97 kg / 182 cm
80 kg - 08:56
5:34 Rx
(anyone else get the hour long cough after?)
8:45 with 115 lbs
Rx= 15:35
M28
8:00 for 25 reps
this was heavy
(Doing full cleans)
13:24
#115, 10:07
For few weeks
Hang cleans
My own Intermediate version.
25 emom of 2 reps hang squat clean.
At just 40kg, high focus on technic because of a real shitty front rack. Din't do clean for almost 2 years anymore.
Afterwards 5x5 muscle high pull with 60kg
15@135, 35@115
6:05 rx
165
9:45
Intermediate rx @12:30
Intermediate option:
For time:
50 power cleans
♀ 95 lb
7:30
15:49
5 sets of 10 at #95
12:30
155
M/46
scaled 135#
6:23
Rx 7:29
M 55/210/6’
Intermediate scale.
6:20.
I performed a bodybuilding push workout (chest/shoulder) prior to my 50 cleans so I decided to scale down to 95lbs assuming I would gas out long before 50reps @ 135. My form also needs refinement, getting there. Still feeling a bit sore in the upper back/trapezius getting used to introducing these new movements!
Total time = 7:41.76 @ 95lbs
M52/5'11/225#
95#
6:35
7:51, 155 lbs
Compare to 6 years ago: 6:42
Day one of the flu (no workout today)
M/49/6’4”/225#
Intermediate
7:44
27M / 230 / 6’3”
17:23 185lbs
115 lb
RX 11:02
50 power cleans
85kg
16:43
9:34 Rx
Rx 9:23
singles throughout, excluding the last two reps
11:36 Rx
50 pwr Clean @185 lbs
F/38
Rx
6:43
-15:57 at 165
11 minutes with 135 lbs
Had to slow down to stretch shoulders neck a few timws
Steady singles 10 EMOM till 4
Crushed it! Great job brother!
Rx 7:39
m, 50yo, 115lbs, 9:37 ugh!
6:23
10:53 #185
95lbs
Singles
Rx 5:52
*All reps as Quick Singles.
*Stepped away from the Bar and made a mark every 5 reps.
**Paid attention to my Pace for every 10 reps, it stayed pretty consistent near 1:10
***That was an intimidating challenge, but ended up pretty fun!
13:50 RX RL Back blew up 1/2 way
🥴😮💨
18:04 RX
F/42
85#
5:33
7:42
135# barbell
m/41/190/6’
39 M / 190lbs / 70”
7:20 RX
I was able to knock off 20 real quick and then just tried to do sets of 5 to finish.
Rx
5:19
Son(17)
@165lbs
7:29
We did sets of 5 for the first 35-40, then a mix of smaller reps to finish.
Sets of 5 until 35-40 reps! That’s insane! Impressive work on this one!
Thanks dude, you can smoke me on the next dozen or two lol
7:24
RX 185
6:01
Fantastic!
Great work!
6:59 RX 185#. Quick singles till about 20 reps. Then slow singles. Got tough quick.
10 0:50
20 2:00
30 3:40
40 5:20
50 6:59
Awesome!
12:57 as rx’d. Paced myself a lot to the halfway point at 7:30ish then sped up as technical proficiency allowed. Wanted each rep to feel relatively easy so I can maybe get back to power cleaning 250+ Good and fun power endurance wod!
Dad: 26:26 at 45lbs (tech bar and 15lb bumps) from the floor
46/176cm/176lbs
i did all dropped singles from 6” crash pads out of respect for the neighbors. Taking the weight from higher off the ground felt harder even though it’s technically not as much work….
56 yo M/ 5'9"/ 148 lbs
6:55
scaled to 115 lbs
6:37 at 125lb
11:20 min
50 pc @ 75#
5 x 10 touch and go with some rest in between.
Rx/Male
9:32
quick singles for sets of 5 with about 15-20 second rest after each set.
Not an impressive showing, but I got it done.
115 lbs. - 8:16
Rx’d: 7:13. All quick singles. Was doing 10 per minute until I wasn’t lol.
M/ 42y/ 175lbs/ 68”
That's moving, esp. at rx weight. Still making the Coasties proud!
That’s hell’a awesome, amigo!
“Was doing 10 per minute until I wasn’t” 😂
13:50
11:20
88lbs
7:35
Intermediate 95#
13:10.72
M/41/5’7”/160
7:28 @155#
40kg
6:10
125 lbs
8:20
7:40
10 at 105#, 40 at 110#
Started w/ 10, then dropped to 5s with the slightly heavier weight.
Shoulda done 115#, but its been a while since my back agreed to PCs.
62/5'8"/159
Nicely done!
Great job, Jim!
Hell yeah Jim
RX 8’15
1/10’’
Great work!
Male, 72YO, 65lb, 12:20
Nice job!
M/32/199
15:03
27:27
185lbs. All singles
11:01
Was able to do 10 right away but then split it into 5s and by the end singles… also trying to work on my form, near the end I am just flailing 😅
155# 10:05
Well done!
7:57
Getting back on the horse after a few years of mainly mountain bike and bodyweight movements. Barbells feel heavy! Posting for accountability.
Welcome back, and 135# ain't nothing to sneeze at.
Great start back!
55M
9:17 (135#)
singles
Nice, Steven!
35 reps- 30 Ibs
15 reps- 40 Ibs
6:48
Congrats!!
Congrats!!
Congrats!!
Beginner option:
For time: 5:06
50 power cleans
115 lbs
7:45
115lbs
1 mile warmup- 11:05 w/vest
50 @135- 6:34
Intermediate (135)
10:14
Sets of 4 through most, controlled descents. It did not feel like I was moving that slow. Just too much time between sets evidently. Funny how much difference 20# can make - used 115# in warmup and had I stuck with that the time would have been much faster.
Lincoln, I think that's always the way to do cleans, excepting 1rm work. A lot of good work gets done in the controlled descents.
Excellent job! And agree with you & Jim on the benefits of those eccentric movements!
Controlled descent is double work! Great job!
50 reps, but I went with inter-ginner weight @ 70# because I wanted to attempt power clean for all reps & not scale to HC, which is my default . 70# challenged but let me hold control & perfect form throughout.Felt good.
4:48
The fact that you stuck with PC and form felt good + that time speaks volumes more than the load you used! Bravo, Favo!
Inter-ginner...Y-brary...you're on a roll today.
Form, then intensity and weight is the right order to take this stuff, so good on ya.
Great job!
95lb 8:08
Nice!
M33/84kg/5,10”
Rx 7:58
Fabulous!
Awesome!
Rx - 8:11
Outstanding!
Dope!
5:02
Great getting the work in @ solid weight!
Nice.
Fast!
165lb
9:50
Great job!
I failed on my last one trying to beat Luis Oliveira...
😆👊🏻👊🏻👊🏻
Luis is a whole 'nother level!
Excellent job!
Very impressive, especially taking on Luis!
Still...smoking fast.
Int @ 135#
14:18
m/55/180
I did all singles--left shoulder felt fine doing the clean, but I didn't trust it trying to cycle mutliple reps...
Great job! Always a good idea to mind the tricky shoulders in my experience!
Solid, Mike, and way to listen to the body!
Looking good, Mike. Seems a lot of balky shoulders here!
Great work getting all the way through!
Rxd at the Y. Had to gently place the bar down after each rep, brutal!
11:06.
held about 6-7 per minute but was below 5 towards the end.
Ufff that's Rx+ my friend! Way to go! 💪🏻
James getting in the hard work at the Y-brary! Excellent job esp. w.the extra control of quiet replacement!
Great job! I feel ya on the controlled descents, as that has been my default for so long.
On behalf of all the silent machine-riding, treadmill strolling Y-brarians, thanks for your consideration.
That’s double work, great job!
6:27
Wooooo that’s straight fire!
Sparks coming off that bar!?! Bravo!
That's insane, Luis, outstanding!
Dang. That's moving, w/ few and short breaks. Well done!!
Hell yeah
6:45
95 pounds
8:35 @ 115 lbs
6:47
Solid!
Nice work!