6 Hang power cleans (155/115)
12 Bar-facing burpees
24 Double unders
Post rounds completed to comments.
Coach's Notes. (standard times of 0545, 0630, and 0800)
Yup, going heavy on the Rx weight for the cleans. Check your ego and your training log, if your 1RM from the floor is 185 then you're going to be scaling today. Looking for power output here...choose a load that will allow you to minimize rest and perform the majority of your reps unbroken and all with sound technique.
Bar-facing burpees are standard burpees with a jump over your clean bar between reps. Start each rep facing the bar, and make sure you jump off and land on two feet. If that sounds confusing, see the vid.
Standard 3:1 sub on singles for double unders.
Training Videos.
- "WOD Demo - HPC" - Miranda performs heavy sets of 3. Good demo with coaching tips along the way. Note the warm-up with light, full squat cleans.
- "Demo: Bar-Facing Burpees" - old CF Open movement standard video. He makes it look easy, huh?