Sat Jan 20 "Public Property"

Move

1) Hang Power Cleans: Build to technical set of 3

2) 25 Minute AMRAP:

12/10 Cal Echo Bike
5 Dumbbell Hang Power Cleans
5 Dumbbell Front Squats

Train

1) Power Cleans: 3-2-2-1-1
@ 50-60-70-75-80
THEN: 10 @ 85% for time

2) “Public Property”

5 Rounds For Time (25 Min Cap):
24/20 Cal Echo Bike
10 Hang Power Cleans @ 135/95
10 Front Squats @ 135/95

Stimulus

1) Power Cleans: Building to a weight that you can do quickly for touch-and-go reps (can also be drop-singles). On the final weight, do 10 for time (aiming for a maximum of 2 minutes)

2) Get through each round in 4-5 minutes by selecting a weight on the barbell that you can do sets unbroken. Recover on the bike each round