Welcome to April, AKA Strength Month. This month each blog post will focus on a different aspect of strength in CrossFit. Your challenge is to select a lift that you would like to improve, and follow the provided strength cycle for an entire month. Whether you start now or in three months, it doesn’t matter. Just get stronger.
The lift that you select to improve will typically have two sessions a week. These sessions can be added before or after your regular CrossFit workout, or they can be replacements for the regular metcon. (PhysWell runs open gym at 8am, 11am, 12pm, 1pm, and 2pm).
If you’re looking to increase your power clean numbers, it’s time to stop winging it and start training with purpose. Enter: the power clean strength cycle—a focused, intentional progression to dial in technique, build explosive strength, and move more weight. Whether you’re a seasoned CrossFitter or just starting to fall in love with Olympic lifts, this cycle is designed to help you break through plateaus and see real progress in just 4 weeks.
Why Power Cleans?
Power cleans are a cornerstone movement in CrossFit. They demand strength, speed, coordination, and confidence under the bar. A stronger power clean means:
- Faster metcons
- Heavier lifts in complexes
- Better athletic performance across the board
But to get better at them, you need a plan.
The 4-Week Power Clean Strength Cycle
This cycle includes:
- Week 0 Test to establish your baseline
- 4 weeks of progressive clean-focused training
- Week 4 Test to measure your gains
We’ll train power cleans 2x/week, with specific accessory work and skill focus layered in.
Week 0: Test-In
Day 1: Power Clean Max
- Warm up thoroughly (mobility, barbell cycling, light clean pulls)
- Work up to a 1-rep max power clean
Day 2: Positional Work
- Clean pulls, tall cleans, front squat triples
Log your max. Record a video if possible. This number will set the tone for your percentages in the coming weeks.
Training Breakdown
Day 1: Heavy Clean + Pull Focus
| Week | Main Lift | % of Max | Sets x Reps |
|---|---|---|---|
| 1 | Power Clean | 70–75% | 5 x 3 |
| 2 | Power Clean | 75–80% | 5 x 2 |
| 3 | Power Clean | 80–85% | 4 x 2 |
| 4 | Power Clean | 85–90% | 3 x 1 |
Accessory Work:
- Clean Pulls: 3×3 @ 90–110% of max
- Front Rack Holds: 3×20 sec @ 110–120%
- Core Work (weighted planks, GHDs, etc.)
Day 2: Technique + Speed Focus
| Week | Complex | % of Max | Sets x Reps |
|---|---|---|---|
| 1 | Clean + Front Squat + Clean | 65% | 4 sets |
| 2 | Hang Power Clean + Clean | 70% | 4 sets |
| 3 | 2 Hang Power Cleans | 75% | 4 sets |
| 4 | Wave sets: 70%, 75%, 80%, 85% | 1 rep each |
Accessory Work:
- Tall Cleans: 3×3
- Paused Front Squats: 3×3 @ 70%
- Banded Hip Extensions or Sled Pulls
Optional Add-Ons
- Technique drills: barbell cycling with an empty bar
- Front squat strength session on a third day
- Posterior chain work (RDLs, GHD, reverse hypers)
Week 4: Test-Out
Day 1: Retest 1RM Power Clean
- Same warm-up routine as Week 0
- Go for a new max with confidence
Day 2: Clean Complex Retest (optional)
- Try the complex from Week 2 at a heavier weight and compare quality
What to Expect
By the end of the 4 weeks, most athletes see:
- 5–15 lb increase in 1RM (sometimes more!)
- Cleaner bar path and better positioning
- Increased speed under the bar
- Confidence in pulling heavier weights
Final Tips for Success
- Film your lifts weekly to check form.
- Don’t skip accessory work—it supports the clean directly.
- Prioritize sleep and recovery. Central nervous system fatigue is real.
- Stick to the percentages even if it feels “easy” early on.
Ready to Power Up?
Whether you’re chasing a new PR or just want to move better and cleaner, this 4-week power clean cycle gives you the roadmap. The bar won’t lift itself—grab it, commit, and let’s move some serious weight.