Move

1) Hanging Knee-Raises: Max unbroken set

2) 2 (Power Clean + Push Press): Every 2 Mins x 6

3) 30 Dumbbell Power Clean + Push Presses

Select a weight that you can complete the 30 reps in 5 minutes or less

Workout of the day

1) Toes-To-Bar: Max unbroken set

2) 2 (Clean & Jerks): Every 2 Mins x 6 Rounds, Building

3) “Grace”

30 Clean & Jerks For Time @ 135/95

Stimulus

1) Warm up doing 2-3 reps at a time. Stretch the hamstrings a bit and fire up the lower abdominals and hip flexors for maximum performance

2) Looking to build to a heavy set of 2 for the day, doing a set every 2 minutes

3) Hang on for a big set off the start and quickly transition to drop singles. 5 minute cap