Move

1) 2 Hang Power Cleans + 2 Push Presses
Build to technical load

2) 5 Min AMRAP, 3 Min Rest, 4 Rounds:
10 (5/side) Single-arm DB Hang Clean + Push Press
10 Box Jumps (Or Step-ups)
10 Cal Echo Bike

*Carry on from where you left off in the previous round

Train

1) 2 Power Cleans + 2 Push Presses:
Every 2 Mins x 10 Rounds, building

2) “Tire Swing”

5 Min AMRAP, 3 Min Rest, 4 Rounds:
30 Single-arm Dumbbell Hang Clean + Jerk*
30 Box Jump Overs @ 24/20
Max Cal Echo Bike

*switch arms every 5 reps, DB @ 50/35

Stimulus

1) Start at a light weight and take small weight increases throughout the EMOM. Push Presses will likely be the limiter here, focus on knees locking out after the dip-drive so you are not doing a push jerk. Done correctly, the push press will feel like you’re finishing mostly with the arms

2) Each round will end on the bike with the goal of accumulating as many calories as you can each time. Select a weight of dumbbell that allows for all 30 reps to be done without setting the dumbbell down. Step down on box jump overs

BONUS OPEN PREP:

6 Rounds:
8 Wall-Facing HSPU
10 Strict Chin-ups
100’ DB Farmers Carry @ 90/60