Run, Ascending Power Clean, and Dip Chipper
Friday, October 2nd, 2026
Strength + Metcon//Chipper
Rx
For Time 400 Meter Run 10 Power Cleans (155/105) 20 Dips 400 Meter Run 8 Power Cleans (185/135) 16 Dips 400 Meter Run 6 Power Cleans (205/145) 12 Dips 400 Meter Run 4 Power Cleans (225/155) 8 Dips 400 Meter Run 2 Power Cleans (245/165) 4 Dips
Level 2
Power Cleans: 135/95, 155/105, 175/125, 195/135, 215/145 Banded Dips
Level 1
200 Meter Runs Power Cleans: 95/65, 115/75, 135/95, 155/105, 175/115 Box Dips
Goal: Build strength under fatigue through ascending power clean loads while maintaining running and pressing capacity.
Stimulus: Run at a controlled pace and approach the clean ladder with sound singles as the weight rises. Choose a progression that becomes challenging but remains technically repeatable without failed reps.
Movements
runpower-cleandip
Equipment
barbelldip-stationresistance-bandbox