For time:
30 power cleans
800-meter run
30 power cleans
♀ 105-lb barbell
♂ 155-lb barbell
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Stimulus and Strategy:
Today's workout is fast-paced with barbell cycling. Choose a moderate barbell loading that allows you to perform the first set of cleans in no more than 2 sets. The second set may be a little different, considering exhaustion coming off the run. Cycle as many reps as possible, but avoid long breaks between sets. Perform singles if needed to keep moving and minimize rest. Push the pace on the run. Don't hold back.
Intermediate option / For time:
30 power cleans
800-meter run
30 power cleans
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option / For time:
15 power cleans
400-meter run
15 power cleans
♀ 35-lb barbell
♂ 45-lb barbell