Move

1) Hang Power Clean: Build to a technical set of 5

2) 4 Min AMRAP, 4 Min Rest, 3 Rounds:

2 Rounds of Dumbbell “DT”
Max Calorie Row

1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Workout of the day

1) Hang Power Clean: Build to a heavy set of 9

2) “Captain Crunch”

4 Min AMRAP, 4 Min Rest, 3 Rounds:

3 Rounds of “DT” @ 95/65
Max Calorie Row

2 Rounds of “DT” @ 135/95
Max Calorie Row

1 Round of “DT” @ 155/105
Max Calorie Row

Stimulus

1) Hang on for an unbroken set of 9 Hang Power Cleans. Use previous workouts as a guide to where you think you will end up. Build in sets of 4-5 reps and then go for 9 when you think you’re there

2) After 3 rounds of “DT” you have whatever time is remaining to row for calories. Rest 4 minutes. Complete 2 rounds of “DT” and row for calories. Rest 4 minutes. Complete 1 round of “DT” and row for calories. Select weights that allow for you to keep sets as unbroken as possible, finishing each round in under 1 minute