Tue June 3 "Train Station"

Move

1) Hang Power Cleans: 5 x 3

2) On the 2:00 x 15 Rounds
”X” Movement Reps
Echo Bike Cal in Remaining Time
Station 1: 10 Deadlifts
Station 2: 6 Hang Power Cleans (155/105)
Station 3: 30 Double Unders
Station 4: 1 Gym Lap Farmer Carry
Station 5: REST

Train

1) Hang Power Clean 5 x 3 Power Cleans @ 85%

2) Train Station

On the 2:00 x 15 Rounds:
”X” Movement Reps
Echo Bike Cal in Remaining Time
Station 1: 15 Deadlifts (155/105)
Station 2: 9 Hang Power Cleans (155/105)
Station 3: 60 Double Unders

Stimulus

1) You will start of with five sets of 3 hang power cleans. You will deadlift the bar to the hips, then perform your hang power cleans unbroken. This can be from anywhere above the knee. Be explosive in the hang and push away from the floor.

2) You’ll start the workout on the deadlifts, when finished, move onto the bike. When the 2:00 interval is up, move to the hang power cleans, bike, then double unders, bike, then back to the deadlifts and so on. Rotate through like this for 15 total rounds (5x at each station) with the goal to accumulate as many bike calories as you can. Pick a barbell weight based on the hang power cleans. This should be a weight you can do in 1-2 sets throughout the workout. All non-bike stations are designed to take less than 1:00, giving you at least equal time on the bike. This barbell should not exceed 55%.

Extra Credit

Build to Heavy: 10m Sled Push Unbroken