Move

1) Push Jerks - 5 x 5 Building to technical set

2) Power Cleans: 5 x 5 Building to technical set

3) 20 Minute AMRAP:

5 Power Cleans
5 Burpees
200m Run (Or 600m Bike)

Workout of the day

1) Push Jerks: Build to a 10RM

2) Power Cleans: 10-8-6-10-8-6
@ 61-70-79-64-73-82%

3) “Mind Eraser”

20 Minute AMRAP:
7 Power Cleans @ 135/95
7 Burpees
200m Run

Stimulus

1) Build in sets of 3-4 reps and when you think you’re at a 10RM weight, go for 10

2) Follow the prescribed reps and percentages if you have them, otherwise you may build so that the second wave is heavier than the first

3) Select a weight that allows for quick sets, each round should take between 2-3 minutes max