Mon Aug 3 - STAT Holiday Hours

Train
For Time (12 Min Cap):
40 Dumbbell Snatches @ 70/50
40 Lateral Burpees Over DB
40 DB Goblet Squats
40 Chest-to-bar Pull-ups

Move
12 Min AMRAP:
10 DB Snatches
10 Burpees
10 Goblet Squats
10 Ring Rows

Warm-up
3 Min Cardio of Choice
Monster Walks: 10 each direction
10 Banded Reps of:
Squats, Glute Bridges, Clamshells

Strength
2 Pause Deadlifts (stop 3s at Knee):
Build to 60%
Deadlift: 3 x 2 @ 88%
EMOM x 8:
2 Speed Deadlifts @ 65%

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Stimulus
Strength: warm up with pause deadlifts, focusing on posterior chain activation and midline stability while keeping pressure in the mid-foot. Then build to 88% for 3 x 2, and finish by doing speed deadlifts (fast off floor, controlled descent) following an EMOM timer

Train/Move: Select a weight of DB that allows for minimal breaks. Goal is to complete each movement in 3 mins or less

Weightlifting
3 Sets:
15 Banded Face Pulls
10/10 Single Arm DB Upright Row
45s Glute Bridge
45s Hollow Rock
45s Weighted Plank

Snatch Pull + Hang Snatch + Snatch + Overhead Squat @ 53-53-55-55%
- 3s descent on OHS

Snatch EMOM: 3 x 1 @ 76, 3 x 1 @ 79, 3 x 1 @ 81%

Snatch Pull + Floating Snatch Pull: 2 (1 + 3) @ 90, 2 ( 1 + 2) @ 93%

Back Squats: 5-3-2-5-3-2 @ 78-80-83-80-83-85%