3 Rounds
14 KB/DB Front Rack Alternating Reverse Lunges (7 R / 7 L)
7 Strict Pull Ups
7 Hang Power Cleans (60-65%)
1 Minute Rest
3 Rounds
5 Strict Pull Ups
10 KB/DB Front Rack Alternating Reverse Lunges (5 R / 5 L)
5 Hang Power Cleans (70-75%)
1 Minute Rest
3 Rounds
6 KB/DB Front Rack Alternating Reverse Lunges (3 R / 3 L)
3 Strict Pull Ups
3 Hang Power Cleans (70-75%)
*23 Minute Cap
*Percentages based on 1 RM Power Clean
*Lunges are alternating legs, but switch arms after half the reps are complete
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A strength-based workout that will force you to move efficiently on the cleans. Allow this one to be slow, controlled, but consistent. Cleans should be done unbroken ideally. You will need to finish each 3 round triplet in 7 minutes per in order to try and finish if that is your goal (2:20 per round).