800 Meter Run
80 Double Unders (2:1 Singles)
21 Hang Power Cleans (155/105)
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)
If unable to run, complete one of the following:
800 Meter Run = 1000/800 Meter Row
400 Meter Run = 500/400 Meter Row
200 Meter Run = 250/200 Meter Row
Athletes will complete one round of 800/80/21 before moving directly into two rounds of 400/40/15 and finally three rounds of 200/20/9. As the workout progresses, the change in rep scheme allows athletes to maintain a higher intensity as they fatigue. This is similar to the thought process of a 21-15-9 rep scheme. The weight on the barbell should be a load that athletes are confident complete 15+ repetitions unbroken when fresh. With roughly 80 hang power cleans today, choosing the correct barbell weight will be important.
Completing the run at a recovery pace will better allow athletes to push the hang power cleans and be successful on the jump rope. Even on the rope, break these sets up accordingly to accomplish the plan on the barbell.