Sat Jan 6 "Fast Five"

Move

1) 3 Hang Power Clean + 3 Push Press:
Build to technical load

2) 5 Minute AMRAP, 5 Minute Rest, 3 Rounds:

12/9 Cal Echo Bike
9 Knee-Raises (Or Abmat Sit-ups)
6 Dumbbell Front Squats

Train

1) Unbroken Clean & Jerks:
For Total Load: 15-12-9

2) “Fast Five”

5 Minute AMRAP, 5 Minute Rest, 3 Rounds:
15/12 Cal Echo Bike
15 Toes-To-Bar
*X Front Squats @ X weight

R1: 21 @ 135/95
R2: 15 @ 155/105
R3: 9 @ 185/135

Stimulus

1) Build in sets of 5 to a weight that you feel you can do for 15 touch-and-go reps. Rest 3 minutes and then do a slightly heavier weight for 12 unbroken, and again for 9 unbroken. Goal is the maximum amount of weight for each while keeping sets unbroken

2) Each AMRAP starts with the same reps for bike and toes-to-bar but weights go up while reps go down through the second and third AMRAP. Select weights that you can do unbroken (max 70%). If you manage to complete a round in the 5 minute window, start again