Move

1) Bench Press: Build to technical set of 3

2) 21 Minute AMRAP:

12/9 Cal Echo Bike
9 Burpees
6 Dumbbell Hang Power Cleans
1 Minute Rest

Train

1) 3 Bench Press @ 80%
Every 2 Mins x 10 Sets

2) “Firebreather”

21 Min AMRAP:
30/24 Cal Echo Bike
20 Bar-Facing Burpees
5 Power Cleans @ 205/145

Stimulus

1) Build to 80% and then do ten sets of three reps at this weight

2) Option to do this as a partner workout, with one person working at a time and tagging out as needed. Share the reps for calories and burpees, double the power clean reps so each partner does 5. Power cleans should be challenging but should not take longer than 1 minute to get through

BONUS OPEN PREP:

5 Rounds For Quality:
25’ Single DB OH Walking Lunges @ 50/35 (L Hand)
25’ Single DB OH Walking Lunges @ 50/35 (R Hand)
1 Power Clean + 2 TnG Power Cleans @ 80%
12 Strict Dips