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August 2, 2014


For time

10 Burpee Bar Hops
10 Hang Power Cleans 135/95lbs
200M Run
15 Burpee Bar Hops
15 Hang Power Cleans 135/95lbs
400M Run
20 Burpee Bar Hops
20 Hang Power Cleans 135/95lbs
800M Run

Workout notes: The hang power clean weight should be something you can manage with a small number of sets.  The weight you choose shouldn’t be so heavy that you are doing singles early otherwise you will be in trouble during that last round where most of the work happens!   Remember to be efficient and catch the power clean at your shoulders in a partial squat.  Finish with your elbows in front of the bar while upright. Scale the burpees by stepping over the bar rather than jumping and don’t forget about the run! Try not to treat it as recovery.  It’s a large part of the workout. Keep those feet moving!

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