21-15-12-9-6-3 (10 min cap)
Hanging power clean (115#/85#)
back squat
* For the hanging power cleans pick a weight you can go unbroken on the first set of 21.
* Every time you put the bar down during a round (21,15,12,9,6, or 3) you must complete 200 meter sprint immediately before continuing.
* For example: If you complete the round of 21 hanging power cleans & 21 back squats without putting the bar down, you may drop the bar before starting the round of 15.
* However, if you drop the bar before the 21 hanging power cleans and 21 back squats are completed, you must immediately sprint 200 meters before continuing where you left off in the round of 21.
3 min rest (from where you finished the workout above)
3 rounds
21 overhand grip DL (115#/85#)
200 m kb farmers walk (53#/35# each hand)
Hanging power clean (115#/85#)
back squat
* For the hanging power cleans pick a weight you can go unbroken on the first set of 21.
* Every time you put the bar down during a round (21,15,12,9,6, or 3) you must complete 200 meter sprint immediately before continuing.
* For example: If you complete the round of 21 hanging power cleans & 21 back squats without putting the bar down, you may drop the bar before starting the round of 15.
* However, if you drop the bar before the 21 hanging power cleans and 21 back squats are completed, you must immediately sprint 200 meters before continuing where you left off in the round of 21.
3 min rest (from where you finished the workout above)
3 rounds
21 overhand grip DL (115#/85#)
200 m kb farmers walk (53#/35# each hand)
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