Power Clean Power Test
Duration: 15:00
Every 3:00 x 5 Sets:
1 Power Clean
- Rest 0:20 -
2 Depth Drop to Broad Jumps
Build to a heavy single for the day.
Score: Heaviest successful power clean.
EXPLOSIVE POWER
STIMULUS
- Overview: This is the final heavy test of the power cycle. The goal is an aggressive pull, fast turnover, and a strong catch without chasing a lift that makes mechanics fall apart.
- Power Clean: Perform singles from the floor. Reset before every rep and catch above parallel with elbows through quickly.
- Depth Drop to Broad Jump: Step from a low box, land in an athletic position, and jump forward immediately. Reset before the next rep.
- Loading: Build from moderate to heavy. Your best lift should feel fast enough that you would trust it again.
- Intended Intensity: RPE 8-9
- Fitness Attribute Improved: Explosive Power
STRATEGY
- Take small jumps once the bar reaches 85%. Misses should be rare today; a clean make is more useful than three failed attempts.
- Stay patient off the floor, then finish violently through the legs before pulling under.
SUBSTITUTIONS
POWER CLEAN
- Hang Power Clean
- Dumbbell Power Clean
- Clean Pull
- Deadlift
DEPTH DROP TO BROAD JUMP
- Broad Jumps
- Vertical Jumps
- Box Jumps
- Squat Jumps
MOVEMENT PREP
5 Empty Barbell Deadlifts
5 Empty Barbell Hang Power Cleans
5 Empty Barbell Power Cleans
5 Power Cleans at Light Weight
3 Power Cleans at Moderate Weight
2 Power Cleans at Starting Weight