Workout of the day

1) 5(3 Power Cleans + 1 Jerk) @ 70-75%

Move

20 Minute AMRAP:
1 DB Power Clean
1 Strict Pull-up (Or Ring Row)
300m Bike
2 DB Power Cleans
2 Strict Pull-ups (Or Ring Row)s
300m Bike
…
Continue adding 1 rep each round

2) “Dream On”

20 Minute AMRAP:
1 Power Clean @ 205/145
1 Ring Muscle-up
100m Run
2 Power Cleans
2 Ring Muscle-ups
100m Run
…
Continue adding 1 rep each round

Stimulus

1) Build to a technically challenging load for this complex and perform 5 sets. Jerk can be a push or split

2) Choose a weight that is less than what you built up to in part 1 and a pulling movement that is challenging in low volume (strict CTB, banded bar MU, jumping bar MU, etc.). Use the run for recovery and do your best to string together barbell and gymnastics reps