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5 round or 15 minutes:

3 power cleans

5 front squats

1 man-maker

Front squats start immediately after you pull the third clean; you do not have to put the bar down.

Your coach will pick you load for the power cleans. We’re looking for something of medium weight that you can front-squat for reps. For instance, if your power clean max for a single is 185, you might consider working at 135. It would be a mistake to go to heavy and have to pull the cleans with 20 seconds of rest between them.

Try to avoid jogging the manmakers. Take a breath and set up for a hard series of sprints.

Unleash the power!