Workout of the day

1) Clean & Jerk: 5 x 1 @ 75-85%

Move

25 Minute AMRAP:
5 Pull-ups (Or Ring Rows)
10 Push-ups
15 Air Squats

Every 5 Minutes (including at the start):
Bike 1200/1000m

2) “Little Lamb”
25 Minute AMRAP:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

On the 0:00: Run 200m
On the 5:00: Run 400m
On the 10:00: Run 600m
On the 15:00: Run 800m
On the 20:00: Run 1000m

Stimulus
1) Build to 75% of your clean and jerk and then do 5 singles to get to 85%

2) “Mary” or “Cindy” -style workout with run or bike intervals to break up the rounds. This will allow for maintenance of larger sets of pull-ups and push-ups. Option to reduce reps to 3-6-9 or 4-8-12 and to work on skills