Fri Oct 10
Train
Every 2 Mins x 6 Rounds:
15 Wallballs @ 20/14
12 Hang Power Cleans @ 135/95
In time remaining: Max Reps Toes-to-bar
Move
12 Minute AMRAP:
10 Wallballs
8 Dumbbell Hang Power Cleans
6 Sit-ups / Strict Knee-raises
Warm-up
10/8 Cal Echo Bike
20 Plate Hops
10/8 Cal Echo Bike
8/8 Single DB Upright Row
Strength
Snatch: 2 x 2 @ 78%, 2 x 1 @ 78-83%
Stimulus
Strength: If you have a 1RM then you can follow reps and sets. Otherwise, perform hang snatch doubles to a technical load
Train: Select movements that allow for quick sets. The goal should be to complete the work in 1-2 sets and get a few TTB each round. Reduce reps of WB and HPC to spend at least 15-20s on TTB