Move

1) Dumbbell Power Clean + Hang Power Clean + Push Press
EMOM x 10, building to heavy technical load

2) 20 Minute AMRAP:

5 Dumbbell Hang Power Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Presses
10 Jumping Pull-ups
1 Minute Rest

Train

1) Power Clean + Hang Power Clean + Push Press
EMOM x 10, building to heavy technical load

2) “Hammer”

5 Rounds For Time (25 Min Cap):
5 Power Cleans @ 135/95
10 Front Squats
5 Push Jerks
20 Pull-ups
90s Rest

Stimulus

1) Start around 50% and build to a technical load of 1 power clean, 1 hang power clean, 1 push press

2) Select a weight that allows for the barbell work to be completed in near unbroken sets. An efficient strategy would be: power clean singles for 4 reps, on the 5th rep hang on for 9 front squats, finish with 1 squat clean and 5 push jerks. Pull-ups should be done in 3-4 sets max