Fri Sep 26

Train
6 Rounds For Time:
9 Power Cleans @ 135/95
3 Wall Walks

Move
6 Rounds:
7 Power Cleans @ 45/35
5 Walk-outs OR 3 x 1/2 Wall Walks

Warm-up
3 Sets:
15/12 Cal Bike
20 Glute Bridges w/2s pause at top
10/10 Single Arm Dumbbell Upright Row
30s Hollow Hold

Strength
2 Power Cleans (drop singles):
EMOM x 10: build to technical load

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Stimulus

Strength: Build to a weight that’s slightly higher than what you plan on doing for the workout. Focus on extending through the body keeping arms straight before using the arms to receive the bar in a low power position

Train/Move
This is meant to be a very quick workout. Select a weight that allows for touch-and-go reps but drop singles may be where you end up. Wall walks should be quick with a brief pause between reps as needed.