Move

1) Build to a technical set of 4 Power Cleans

2) AMRAP 17
12 Calorie Bike
5 Ring Rows
5 Power Cleans
20 Single Skips
Rest 1 Minute

Train

1) Max Reps Power Cleans at 85%

2) “Mambo No. 5”

AMRAP 5
Buy-In: 50/40 Calorie Bike
6/5 Ring Muscle Ups
6 Power Cleans (135/95)
20 Double Unders

Rest 1 Minute

AMRAP 5
Buy-In: 40/32 Calorie Bike
4/3 Ring Muscle Ups
4 Power Cleans (165/115)
20 Double Unders

Rest 1 Minute

AMRAP 5
Buy-In: 30/24 Calorie Bike
3/2 Ring Muscle Ups
3 Power Cleans (205/145)
20 Double Unders

Stimulus

1) Build to technical load and aim for 3-5 reps

2) The first round buy in will take roughly 3 minutes and decrease by about 1 minute each round. Power cleans can be completed in drop singles. Take about 30 seconds or less on the double unders. Score total rounds/reps.

Extra Credit

3 Sets For Quality:
8 Glute Raises
30 sec. Hip extension hold
Max Ring Support Hold