Move

1) Hang Power Cleans: 5 x 5 Building to technical load

2) 12 Minute AMRAP:
10 Goblet Squats
5 Burpees
5 Ring Rows (Or Jumping Pull-ups)

Train

1) Squat Cleans: 5 x 5 Building (from 70%)

2) “Evergreen”

12 Minute AMRAP:
15 Wallballs @ 20/14
1-2-3…Burpee Pull-ups

Stimulus

1) Build up to 70% of your 1RM squat clean and then do 5 reps every 3 minutes for 5 rounds while building to a heavy set for the day. These should be touch-and-go reps

2) Every round begins with 15 wallballs (I suggest breaking these up early on) and then an increasing number of burpee pull-ups. Pull-ups can be jumping into a strict or kipping pull-up or a box can be set up to step onto