“This workout is for Chelsea Sveinbjornson. We didn’t get to celebrate her turning 30 as she got Covid on her 30th so we are celebrating turning 31.”

Happy birthday and Happy Belated 30th, Chelsea!

Move

1) 3 Hang Power Cleans: EMOM x 10
Can use dumbbells or a barbell, practice getting extension and pulling under the bar

2) 30 Min AMRAP:
2 Hang Power Cleans
4 Ring Rows
6 Box Jumps
1 Min Rest (optional)

Train

1) 1 Power Clean: EMOM x 10
Build to heavy single for the day

2) “30 Again”

Every 1.5 Mins x 20 Rounds (30 Mins):
2 Power Cleans (use ~70% of weight above)
4 Chest-To-Bar Pull-ups
6 Box Jumps @ 24/20

Stimulus

1) Start at a moderate weight and build across the 10 minutes if possible, otherwise build to a technical weight and stay there

2) Power cleans can be in drop singles, CTB should be unbroken or in 2 sets max (can be banded or jumping), box jumps should be quick. A good goal would be to get at least 30s of rest at the end of each round (or more)