As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats
♀ 145 lb
♂ 205 lb
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Stimulus and Strategy:
In today’s workout, moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire workout. Breaks are expected, but the goal is to keep marching forward and maintain at least 1 round every 2 minutes. If you completed this workout previously, use that score to help you navigate today’s effort.
Scaling:
Reduce the load of the barbell.
To reduce the complexity of the hang power cleans and front squats, use a pair of dumbbells to complete both movements.
In case of injury or limitation, perform Russian kettlebell swings in place of the hang power cleans. For the front squats, perform goblet squats with a single kettlebell or dumbbell. If necessary, squat to an elevated target that allows for a pain-free range of motion.
Intermediate option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats
♀ 105 lb
♂ 155 lb
Beginner option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats
♀ 55 lb
♂ 75 lb
Coaching cues:
In the hang power clean, focus on getting the elbows around the barbell as quickly as possible. Think about driving your elbows through the barbell after you get as tall as possible.
Resources:
The Hang Power Clean
The Front Squat
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