Move

1) 3 Power Clean + 3 Push Press: Build to technical load

2) 4 Min. AMRAP, 1 Min. Rest x 4 Rounds:

6 DB Hang Power Cleans
600/500m Echo Bike
6 Ring Rows

Carry on where you left off

Workout of the day

1) Clean & Jerks: Sets of 3 @ 73-76-79-76-79-82%

2) “Has A Nice Ring To It”

4 Min. AMRAP, 1 Min. Rest x 4 Rounds:
12 Power Cleans @ 135/95
1200/1000m Echo Bike
Max Reps Pulling Movement*

*Ring MU, Bar MU, CTB, Pull-ups

Stimulus

1) Build in a wave loading pattern, 3 reps at at time. These do not need to be touch-and-go.

2) Get through the first two movements in ~3 minutes and aim to get as many reps as possible in the time remaining of a skilled gymnastics pulling movement