Workout of the day

1) 15-12-9 Unbroken Shoulder-To-Overhead
*Run 400m (Or Bike 1200m) after each set

Move
10 Minute AMRAP:
15/12 Calorie Bike
10 Burpees

5 Minute Rest

10 Minute AMRAP:
10 Dumbbell Power Cleans
10 Burpees

2) “Til Death-Race Do Us Part”
5 Rounds:
15/12 Calorie Echo Bike
10 Bar-Facing Burpees

Rest 5 Minutes

5 Rounds:
10 Power Cleans @ 135/95
10 Bar-Facing Burpees

Stimulus

1) Choose a weight that allows for shoulder-to-overhead to be done unbroken. Push jerks or push presses are recommended, 15 minute cap

2) Work hard as you will get a lengthy break between the two couplets. Power cleans can be done in quick drop-singles. 20 minute cap