Mon Dec 8

Train/Move
For Time (10 Min Cap):
24 Toes-to-bar
16 *Dumbbell Box Step Overs @ 24/20
24 Toes-to-bar
16 Dumbbell Box Step Overs
24 Toes-to-bar

*Double Dumbbells @ 50/35

Warm-up
2 Sets:
10/8 Cal Echo Bike
12 Banded Front Squats
10/8 Cal Echo Bike
8/8 Single Amr DB Upright Row

Strength/Skill
Clean & Jerk: Every 90s x 6 Sets Building

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Stimulus
Strength: Start at 50% then build to a heavy technical single for the day (~75-80%)

Strength/Move: Select a challenging movement substitution for TTB that you are unable to perform unbroken, such as V-ups or strict hanging leg raises. Men’s box height is high for this movement, break up the step overs before your grip is toast

Monday Weightlifting
Snatch : 2 @ 50%, 2 @ 55%, 2 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 75%

Snatch Pull : 3 @ 90%, 3 @ 95%, 3 @ 100%

Ab Wheel Rollouts : 3x15

Snatch Balance : 6x3 at 50% 1RM