Move

1) Hang Power Cleans: Build to technical double

2) 4 Rounds:

250/200m Row
12 Knee-Raises
12 DB Front Squats

Train

1) 5 x 2 Hang Cleans @ 80-90%

2) “No Picnic”

For Time (20 Min Cap):
Buy-in: 1000/900m Row

THEN, 7 Rounds:
7 Toes-To-Bar
7 Front Squats @ 135/95

Cash-out: 1000/900m Row

Stimulus

1) Build to a weight that will be maintainable and then do 5 x 2 at this weight. These can be squat or power but they should be sharp (not sloppy)

2) The row is a warm-up, do not rush it. Then aim for large sets (ideally unbroken) of TTB and Front Squats, should be able to complete the 7 rounds in under 10 minutes. Finish strong with a faster row than the first time around

BONUS OPEN PREP:

EMOM x 6:
2/1 Ring Muscle-Ups + 50 Double-Unders

If you do not have RMU:
5:00 RMU practice, then:
EMOM x 6:
Odd: 3 Strict Ring Dips + 50 Double_unders
Even: 3 False Grip Ring Rows (or Ring Pull-ups) + 50 Double-Unders