15 Hang Power Cleans 75/55->55/35->Russian Kettlebell Swing
12 Bar facing Burpees->Bodybuilder->To Box
9 Box Jumps 24/20->20/14->Step-ups
Rest 7 minutes
30 min Cap
(Add 1s to time for every unfinished rep at the cap)
We’ve got two parts here separated by 7 minutes. That’s a long enough rest to be able to push the pace (aerobic power wise)… what that means is you should focus on getting the breath rate up EARLY… breathe deeply and consistently so as to be ahead of the fatigue as it will inevitably come. The 15 hang power cleans should be moved through at a good clip, and will burn the shoulders and fill up the arms well, at which point you’ll move into the bar facing burpees… don’t go crazy on the burpees… work to breathe smoothly and deeply. Don’t rush them or you’ll regret it. Once you move to box jumps, shake the arms out, and continue to keep the breathing up. There will not be much transition time (if you do it right) and you’ve GOT to rely on a high breath rate in order to keep moving.