For time:
5 power cleans
20 shuttle runs (25 feet out and 25 feet back)
5 power cleans
20 bar-facing burpees
Rest 3 minutes
5 power cleans
15 shuttle runs
5 power cleans
15 bar-facing burpees
Rest 2 minutes
5 power cleans
10 shuttle runs
5 power cleans
10 bar-facing burpees
♀ 145 lb
♂ 205 lb
Post total time (including rest) to comments.
Stimulus and Strategy:
In today’s workout, you have three intervals to push through — move as quickly as possible through each interval. The rest between each set won’t be enough for full recovery, but just enough to allow you to push through the next interval. Use a weight for the power cleans that allows you to complete your reps in about 1 minute or less. Have fun with this one, and try to keep your foot on the gas.
Scaling:
Reduce the loading of the barbell. Reduce the reps of the shuttle runs and the burpees.
To reduce the complexity of the power cleans, perform hang power cleans or use a pair of dumbbells. For the bar-facing burpees, consider bar-facing up-downs, or regular burpees or up-downs.
In case of an injury or limitation, perform single-arm dumbbell power cleans or kettlebell swings. For the shuttle runs, consider a 900/1,250-meter Echo bike.
Intermediate option / For time:
5 power cleans
20 shuttle runs (25 feet out and 25 feet back)
5 power cleans
20 bar-facing burpees
Rest 3 minutes
5 power cleans
15 shuttle runs
5 power cleans
15 bar-facing burpees
Rest 2 minutes
5 power cleans
10 shuttle runs
5 power cleans
10 bar-facing burpees
♀ 105 lb
♂ 155 lb
Beginner option / For time:
5 power cleans
10 shuttle runs (25 feet out and 25 feet back)
5 power cleans
10 bar-facing burpees
Rest 3 minutes
5 power cleans
8 shuttle runs
5 power cleans
8 bar-facing burpees
Rest 2 minutes
5 power cleans
6 shuttle runs
5 power cleans
6 bar-facing burpees
♀ 35 lb
♂ 45 lb
Coaching cues:
As you make the turn in the shuttle run, lower your body by bending the knees and hips. Then, stay low as you change direction and then accelerate into the next shuttle.