Move

1) Hang Power Cleans: Build to technical set of 5

2) 18 Minute AMRAP:

7 Toes-To-Bar
30 Skips (or 1 Min DU Practice)
7 DB Hang Squat Cleans
1 Minute Echo Bike For Recovery

Train

1) Power Cleans: 8-5-3-10 reps

2) “Flat Feet”

3 Rounds For Time:
21-15-9 Toes-To-Bar
50 Double-Unders
21-15-9 Squat Cleans @ 115/85
50 Double-Unders

Stimulus

1) Start at 65% and build for 8-5-3 then drop to 65% (or possibly greater) for the set of 10

2) Toes-To-Bar and Squat Cleans follow a descending rep scheme while skipping stays at 50 reps. Workout flow goes: 21 TTB, 50 DUs, 21 Squat Cleans, 50 DUs, 15 TTB, 50 DUs, 15 Squat Cleans… 18 minute cap