Move

1) Hang Power Clean: Build to technical set of 5

2) 5 Rounds:

5 Dumbbell Power Cleans
5 Dumbbell Front Squats
5 Dumbbell Push Presses
10 Pull-ups (Or Ring Rows)

90s Rest Between Rounds

Workout of the day

1) Hang Power Clean: Build to a heavy set of 5

2) “Hammer”

5 Rounds For Time:
5 Power Cleans @ 135/95
10 Front Squats @ 135/95
5 Push Jerks @ 135/95
20 Pull-ups

90s Rest Between Rounds

Stimulus

1) These are meant to be done unbroken (without setting the barbell down). Extend through the whole foot, vertically and with relaxed arms, before pulling yourself into a partial squat

2) Select a weight that allows for nearly unbroken sets, pull-ups should be done in under 2 minutes each round, aiming for a 20 minute workout and with a 25 minute cap