Fri Jul 10 - Summer League Week 1

Train
For Time (14 Min Cap):
Buy-in: 40/30 Cal Echo Bike

4-3-2-1:
Rope Climbs
Squat Snatch @ 65-75%

Cash-out: 20/15 Cal Echo Bike

Move
14 Min AMRAP:
6 Pull-ups + 6 Knee-raises
8 Alternating DB Snatches
12/9 Cal Echo Bike

Warm-up
3 Min Cardio of Choice
2 Sets:
12 Front Rack Openers
8 Alternating Cossack Squats
8/8 Banded Pallof Press
5 Slow OH Squat w PVC/barbell

Strength
Every 2.5 Min x 3 Sets:
3 Overhead Squats @ RPE 8.5

Back Squats, Every 2.5 Min x 3 Sets:
Set 1: 3 @ 75-80%
Sets 2 & 3: 5 @ 67-72%

Option 2:
400m Run
Rest 5 Min
400m Run

Summer League Week 1: Fly & Die V2:
Option 1:
500m Row
Rest 5 Min
500m Row

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Stimulus
Strength: use the overhead squats as mobility work/warm-up for back squats, then do back squats at prescribed reps and percentages. Dial back on weights in order to maintain positions as needed

Train/Move: buy-in and cash-out are meant to be fast and tiring, your lungs can recover on the rope climbs and snatches