21-15-9 for time:

Power Cleans
Knees to chest abs (hanging from pull up bar)
400 meter run

Guys Power Clean 135 or 145 lbs
Girls Power Clean 65 or 75 lbs

Please WATCH this video on power cleans and try to do your cleans correctly.. High eblows and catch yourself under the bar! Return the bard to the floor after every rep, reset and then begin again. http://www.youtube.com/watch?v=mCUmi2oqlvA