Move

1) Build in sets of 2 to technical load

2) 15 Min. AMRAP
200m run Or 500m Bike
6 Hang Power Cleans
8 Burpees

Train

1) Build to a heavy single Power Clean

2) Hell End

3 Rounds for Time (18 Min Cap)
400m Run
12 Power Cleans (135/95)
21 Burpees

Stimulus

1) Build up using 3-3-2-2-1-1… until a max single is reached. Happy PR Day :)

2) This is a classic Triplet to move through. Maintain a steady pace through round one and two to be able to increase pace for round three. Run should be less than 2:15, with the power cleans being broken into quick sets. The run can be subbed for 500/450m Row or 1200/1000m on the Bike.

Extra Credit

3 Sets: resting 2-3 min. between sets
10 Weighted Sit Ups
20 Sit Ups (unweighted)
30 Hip Extensions (unweighted)