Move

1) On the 1:30 x 6: 2 Hang Squat Cleans @ technical load

2) 25 Min. AMRAP
1 Clean and Jerk
500m Bike
3 Pull Ups
6 Push Ups
9 Air Squats

Train

1) Squat Clean: On the 1:30 x 6
3-3-2-2-1-1 (building over 6 sets)

2) Well Rounded

10 Rounds For Time (30 Min. Time Cap)
2 Clean and Jerks (225/155)
200m Run
1 Rd. of Cindy (5 PU + 10 Push Ups + 15 Air Squats)

Stimulus

1) Cleans should be performed as touch and go reps. These will be increasing in weight every round. If squat cleans are difficult to maintain, try to catch as low as you can in a power clean, you may get lower as you warm up. Focus on getting under the bar quick.

2) This is a repeat workout, focusing on maintaining equal times per round. Clean and jerks should not exceed 75% of your 1 RM, staying at a moderate weight that takes less than 30 sec. The run will be roughly 1:15, as well as the round of Cindy. Band up for these pull ups and modify push ups if needed to continually move through 10 whole rounds.

Extra Credit
Strict Weighted Pull Ups: 3-3-2-1-1 (building)