Move

1) Power Cleans: Build to technical set of 3

2) 0:00-4:00:
15 Dumbbell Hang Power Cleans
Max Calorie Row

4:00-7:00:
12 Dumbbell Hang Power Cleans
Max Calorie Row

7:00-9:00:
9 Dumbbell Hang Power Cleans
Max Calorie Row

Train

1) Power Cleans: Build to technical set of 3

2) “Hardwired”

0:00-4:00:
15 Power Cleans @ 185/125
Max Calorie Row

4:00-7:00:
12 Power Cleans @ 185/125
Max Calorie Row

7:00-9:00:
9 Power Cleans @ 185/125
Max Calorie Row

Stimulus

1) Build to a weight that allows for you to focus on receiving the barbell in a strong squat and minimal bar crashing. Extend and pull yourself down to meet the bar. Can be drop-singles or touch-and-go, aim for 80%+

2) A quick workout, power cleans can be in drop singles (max 70%) so that you can get to the rower each round and get a few calories. You will not be able to go full effort on the row as there are no breaks before heading back to the barbell