Move

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

2) 30 Min AMRAP:
10/9 Cal Echo Bike
30 Single Skips (or 1 Min DU Practice)
15 Abmat Sit-ups
1 Min Rest

Train

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

2) “Hanginaround”

5 Rounds For Time (30 Min Cap):
20/18 Cal Echo Bike
60 Double-Unders
30 Abmat Sit-ups
1 Min Rest

Stimulus

1) Starting with some weights to get the bar off of the ground, you can build to a heavy load for the day. After reaching a technical load, stay there for the remainder of the rounds

2) Your heart-rate will spike for the bike and skipping, use the abmat sit-ups to breathe and bring it down as 1 minute of rest will not be enough to recover for the next round. Each round should take 4-4.5 minutes