Fri Nov 10 "Second Wind" - STAT Holiday Hours

Move

1) Deadlifts: Build to technical set of 5

2) 10 Minute AMRAP:

10 Dumbbell Hang Power Cleans
8 Burpees
600/500m Echo Bike

Train

1) 3 Cleans @ 80-85% x 5 Rounds

2) “Second Wind”

For Time (10 Minute Cap):
30 Hang Power Cleans @ 135/95
20 Bar-Facing Burpees
3000/2500m Echo Bike

Stimulus

1) Build to 80-85% of your 1RM clean and choose to do 3 reps of power or squat cleans, in drop-singles or touch-and-go. Rest as needed

2) Select a weight that allows for you to be able to do large sets of hang power cleans (10+ reps unbroken). This can be very tough on the upper traps and biceps if you do not use your legs, take your time here and be sure to maximize lower body effort to minimize upper body stiffness/soreness. Cleans and burpees should be completed in under 4 mins, bike around 6 mins