Complete For Total Time
3 Rounds
15 Hang Cleans (75/55)(95/65) ***
15 Bar Facing Burpee
Rest 5 Minutes
3 Rounds
10 Hang Cleans (95/65)(135/95) ***
10 Bar Facing Burpees
*** these are all SQUAT CLEANS
The intent of today’s workout is all about speed! (THINK TO YOURSELF YOU WANT TO OUTPACE THE SUCK). When you see workouts written like this (with light weight, moderate volume and a long rest break) you should be thinking in terms of how fast you can get this done and then use the rest break to recover for the next part.
The weight for the cleans in the first part should be a weight you can do all 15 reps in each round unbroken. For the second round, the weight should be a bit more challenging, but again, you should be able to hold on for 10 reps.
The bar facing burpees should be at a pace that is challenging for you. Do you best to not use the burpees as recovery but as an equal to the barbell work in terms your effort and intensity.