Workout Description

Why This Workout Is Medium

A power clean tests explosive strength and a precise front-rack catch. Single attempts with full recovery keep conditioning demand low while still requiring consistent technique.

Training Focus

This workout develops the following fitness attributes:

• Power (10/10): A heavy Olympic lift requires rapid force production and acceleration before receiving the bar.
• Strength (9/10): The heaviest successful power clean is the recorded result, making force production a primary demand.
• Speed (3/10): The turnover and receiving action require speed; the session itself is not a race.
• Stamina (2/10): Warm-up and build-up sets create some local fatigue, but the score comes from one successful lift.
• Flexibility (2/10): The front rack and receiving position require wrist, shoulder, hip, and ankle range.
• Endurance (1/10): Brief single attempts with full recovery place little demand on sustained aerobic output.

Movements

• Power Clean

Scaling Options

Use lighter singles that let you receive the bar above a parallel squat with a stable front rack.

Scaling Explanation

Reducing load preserves the power-clean receiving standard. A lift caught below parallel is a squat clean and should be recorded as that variation.

Intended Stimulus

Express the heaviest successful clean you can receive above parallel. Rest fully so each attempt tests force, bar speed, and a decisive turnover.

Coach Insight

Keep the bar close and finish the pull before turning the elbows through. Stop adding weight when the receiving position drops below the power-clean standard.

Benchmark Notes

Derived from PRzilla's 1RM Back Squat ladder using a 0.65 power clean-to-back-squat ratio from the five male strength-standard tiers, with male boundaries rounded to 5 lb. L5 starts at 155 lb and L10 at 305 lb for men; women reach L5 at 105 lb and L10 at 207.5 lb. MoC Power Clean and Jerk boards provide a conservative proxy: the male median of 158 lb and female median of 110 lb both land at L5. These loads demonstrate a power clean but may be limited by the jerk. These are absolute, gender-split loads; bodyweight and age do not change this ladder.

Modality Profile

The only movement is Power Clean, a weightlifting movement: G 0%, M 0%, W 100%.

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