141003 Fri – Power Clean PR’s & “Pinball Wizard”

By Andrew Descalso

Tanya Power Clean

Its the last day in our Power Clean Strength Cycle, lets put all your hard work to the test. Warm up sufficiently and then start adding weight. As you get closer to your max make small incremental jumps. Take plenty of rest between attempts and keep good form.


Mobility: Hip.


Strength: Power Clean 1-1-1-1-1-1-1


Workout: “Pinball Wizard” – For Time.

Rope Climb (Advanced: 3, Intermediate*: 2, Novice: 4 rope lay downs)

10 Left Single Arm KB Swings (Russian Height) (Adv: 35lbs, Int*: 26lbs, Nov: 18lbs)

10 Right Single Arm KB Swings (Russian Height) (Adv: 35lbs, Int*: 26lbs, Nov: 18lbs)

Row for Calories (Adv: 30, Int*: 25, Nov: 20)

10 Left Single Arm KB Swings (Russian Height) (Adv: 35lbs, Int*: 26lbs, Nov: 18lbs)

10 Right Single Arm KB Swings (Russian Height) (Adv: 35lbs, Int*: 26lbs, Nov: 18lbs)

Row for Calories (Adv: 30, Int*: 25, Nov: 20)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 6 – 12 Minutes

Log your results online by clicking here.

Compare To: New Workout

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