21-15-9 reps for time:
Hang squat cleans (to 5 risers) @ 95lb
Box jumps @ 24"
Bench-supported lateral hops @ 24" (per side)
Time = 24:15
This was over 10 minutes longer than Paul's time using the same weight for the hang squat clean. It's not a spectacular time, but respectable. I actually thought I'd do a lot worse, especially with the 95lb barbell (45lb bar with 25lb plate on each side). They were challenging but easier than I expected.
However, when I've watched videos of this movement (see below) people have been doing them with one fluid movement. When I did them, I performed a clean, then let the weight settle for the briefest moment before squatting. Perhaps this was because of my size, or perhaps I need to work on the mechanics of the movement as I get stronger.
I completed 7 reps of the hsc before I rested, then the rest were broken down into 4s and 3s (got down to 2s in the last set). I didn't fail on any reps, but I don't know if this means I judged correctly when to rest or if I could have pushed myself harder.
The next routine was an amended version of Paul's.
25 reps for time:
Over-the-box jump each way plus 1 burpee = 1 rep
Time = 7:19
Hang Squat Clean