For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row
Rest 5 minutes
21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row
♀ 95/105/120-lb barbell and a 20-inch box
♂ 135/155/175-lb barbell and a 24-inch box
Stimulus and Strategy:
Today’s effort is two descending rep-scheme efforts with a 5-minute rest between each. Go into each piece with a “sprint” mentality. In the first part, the loading of the cleans increases, and the reps decrease. Expect the pulling redundancy to be in full effect. Focus on getting full hip extension and driving your elbows around the bar. In both efforts, push the pace on the rower as you are able. Work hard and have fun today.
Intermediate option / For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row
Rest 5 minutes
21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row
♀ 75/85/95-lb barbell and a 20-inch box
♂ 115/125/135-lb barbell and a 24-inch box
Beginner option / For time:
12 hang power cleans, first weight
9/12-calorie row
9 hang power cleans, second weight
7/9-cal row
6 hang power cleans, third weight
5/6-calorie row
Rest 5 minutes
12 box jumps
9/12-calorie row
9 box jumps
7/9-calorie row
6 box jumps
5/6-calorie row
♀ 35-lb barbell and an 8-inch box
♂ 45-lb barbell and a 12-inch box