Sadie Jane / Complete as many rounds as possible in 23 minutes:
16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans
♀125 lb ♂ 185 lb
Scaling:
Most athletes should be able to maintain the format and rep scheme of this workout. Reduce the load on the power cleans to a weight that allows you to maintain solid mechanics. Quick singles are acceptable.
Intermediate Option / Complete as many rounds as possible in 23 minutes:
16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans
♀105 lb ♂ 155 lb
Beginner Option / Complete as many rounds as possible in 23 minutes:
16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans
♀55 lb ♂ 75 lb