Workout of the day

1) Unbroken Power Cleans: 15-12-9 building in load

Move

4 Rounds:
1200/1000m Bike
12 Kettlebell Deadlifts
21 Abmat Sit-ups
100m DB Farmers Walks

2) “Aftershock”

5 Rounds For Time:
1200m Bike
12 Deadlifts @ 185/135
21 GHD Sit-ups*
100m Pinch Plate Carry @ 15/10

*Women to 6” riser

Stimulus

1) Build to a heavy set of unbroken power cleans for 15 reps, rest, add weight and do 12 unbroken power cleans, rest, add weight and do 9 power cleans. Each set should be touch-and-go, resting on the shoulders or at the hips (not setting the bar down)

2) Aim to complete each round in under 5 minutes (25 minute cap) by reducing the weight of the deadlifts to keep them unbroken. If you have never used a GHD before, half the reps and practice the movement. Plate carries should be unbroken