Move

1) 3 x 2 Back Squats @ technical load

2) AMRAP 10
1, 2, 3 … Devils Power Cleans
30 Single Unders

Train

1) Back Squats: 3 x 2 @ 86%

2) Nerds Rope

AMRAP 10
1, 2, 3… Devil Cleans (50/35)
30 Double Unders

Stimulus

1) The goal here is to stay at the same percentage (86%) for the whole three sets of 2. This is a heavy percentage so build smart and follow structured rest.

2) This workout involves a new movement today. It is similar to a devils press, but instead of taking the dumbbells overhead, we will bring them into a squat clean. The aim is to complete roughly 6 rounds (getting to your 6 reps of devils cleans. Chest must touch the ground between the dumbbells before swinging the weights up to the shoulder for the squat clean. The double unders should be completed in roughly 30 seconds. Let the setting of the dumbbells on the floor be the “recovery” position for this workout.

Extra Credit

Hang Snatch: 4 x 4 @ 65% of 1RM Squat Snatch