Tue Aug. 13 "Mind Eraser"

Move

2) AMRAP 25 Min
5 Power Cleans
5 Burpees
500m Bike
30 Sec. Rest

Train

1) Power Clean: On the 2:00 x 9 Sets (building)
Sets 1-3: 5 Power Cleans
Sets 4-6: 3 Power Cleans
Sets 7-9: 1 Power Clean

2) Mind Eraser

10 Rounds For Time (25 Minute Time Cap)
7 Power Cleans (135/95)
7 Burpees
200m Run

Stimulus

1) Perform all sets unbroken, building to a heavy single for the day. Start at roughly 60% and build over the 9 sets. Focus on a good set up, keeping your back neutral back and knees pressed slightly outward to activate the glutes.

2) Pick a pace that you can maintain throughout the 10 whole rounds, without needing to stop. The power cleans should be cycled so keep them at a weight where touch and go reps are maintainable. This weight should not exceed 65% of your 1 RM power clean and take roughly 45 seconds. The burpees will also take roughly 45 seconds, and the run about 1:15 per round. To finish within the time cap, each round must be completed in under 2:30 minutes.

Extra Credit

High Box Jumps: 6 x 2 (establish a high box jump for 2 reps)