Barbell cycling for this workout- it's important to stay relaxed on the deadlifts because it's light but easy to lose control of your form. Break up the hang power cleans in to manageable sets. The grip will be tested here. The weight for the barbell should depend upon your skill level of squat cleans. If you did this weight fresh, you could cycle at least 5 or more reps.
45 deadlifts 155/105 135/95 95/65
30 hang power cleans 155/105 135/95 95/65
15 squat cleans 155/105 135/95 95/65
*you need to use the same weight on all*
4 Rounds (15:00)
3:00 work 1:00 rest
pick up where you left off
12 box jumps 24/20"
9 hang power snatch 95/65 75/55
6 HSPU sub piked hspu on box or piked from the ground or DB seated strict press
50/40 push ups (men/women)
100 air squats