Level 1

Death by Power Cleans

1 Power Clean the first minute

2 Power Cleans the second minute

3 Power Cleans the third minute

Continue this pattern until you can’t complete the required Power Cleans in the given minute

Level 2

Death by Power Cleans (95/65#)

1 Power Clean the first minute

2 Power Cleans the second minute

3 Power Cleans the third minute

Continue this pattern until you can’t complete the required Power Cleans in the given minute

Level 3

Death by Power Cleans (115/75#)

1 Power Clean the first minute

2 Power Cleans the second minute

3 Power Cleans the third minute

Continue this pattern until you can’t complete the required Power Cleans in the given minute

Level 4 Rx

Death by Power Cleans (135/95#)

1 Power Clean the first minute

2 Power Cleans the second minute

3 Power Cleans the third minute

Continue this pattern until you can’t complete the required Power Cleans in the given minute

Motivation

Daniel and Taylor have been spending more time with me at the gym in the afternoon.  Daniel has been working some strength and soccer skills and Taylor has ben working on her gymnastics.  It is times like this that I am so grateful that I made the transition from my old profession to this one.  Could never have the kids hang out with me at work before.  Do I miss the old job?  Not enough to regret leaving.  It is also very motivating every day to see you guys come in to the gym and give it your all.  I love the Mission CrossFit Family.  I love seeing posts on Facebook where you guys are encouraging and supporting one another.  Life is good.  Keep doing your best.  Be awesome.

Strength

Front Squat

Strategy

Today is a great opportunity to work on our technique and efficiency for Power Cleans. There are two strategies for this workout. Complete the reps as quick as possible and then rest the remaining time or break them up in equal time increments. For example: 1 in 60 seconds, 1 every 30 seconds (2), 1 every 20 seconds (3), 1 every 15 seconds (4), 1 every 12 seconds (5), 1 every 10 seconds (6) and so on.

Get more Awesome: Mobility