15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.
Post load and time to comments.
Stimulus and Strategy:
Today's conditioning element is a mix of heavy and fast movements. Shoot to complete this workout in under 8 minutes; advanced athletes may finish in closer to 5.
Find a challenging hang power clean weight you can maintain for unbroken sets — a general guideline is 60-70% of your 1-rep max. If you drop the bar on any set, you must start over, so the load should be heavy enough that you'll want a little rest before each round of cleans to keep them unbroken.
Try to maintain a steady, consistent pace on the burpees. The rounds of 15 and 12 can even be treated like a "hard rest" before the next set of cleans, while the final 9 reps should be a sprint to the finish.
Intermediate option: Same as Rx'd.
Beginner option / 15-12-9 reps for load and time of:
Hang power cleans
Bar-facing up-down + step-overs
Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.