What Kind of World
As quickly as possible
5 Power Cleans (80% of max Clean) 400 Meter Run 10 Power Cleans (65% of max) 400 Meter Run 15 Power Cleans (50% of max)
50-40-30-20-10 Double Unders Situps
For the workout, figure out which weights to place on the bar that will allow you to quickly strip the bar down for each set. For instance, if you use 225 for your first 5, don't put two 45# plates on each side. Instead use a 45#, 25#, and two 10#'s. This way you can strip to 185, and then 135 for the set of 15.