Mon Feb 2

Train
10 Min AMRAP:
12/9 Cal Echo Bike
50’ Single Arm DB OH Walking Lunges @ 70/50

Move
10 Min AMRAP:
12/9 Calorie Echo Bike
12 Overhead Plate Lunges or Goblet Squats

Warm-up
3 Min Bike
THEN, 2 Sets:
45s Pigeon/side
8/8 Forward Lunge w/Touch
30s Front Rack Openers
30s Barbell Overhead Hold
8/8 Single DB Side Bend

Strength & Skill
Every 4 Min:
Back Squats: 3-2-1 @ 82.5-87.5-92.5%
*after each working set, perform max reps
(in small sets) pull-ups/CTB/BMU/RMU in 40s

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Stimulus
Strength & Skill: reduce percentages to allow for minimum of 3-2-1 reps in reserve (at 82.5%, you should be able to complete 6 reps, etc.). Following the squats, at the start of the next minute, perform as many small sets of a skilled gymnastics movement in 40s as you can. Rest until the 4 minute mark before starting the next set

Monday Weightlifting
Snatch : 2 @ 66%, 2 @ 71%, 2 @ 76%, 1 @ 71%, 1 @ 76%, 1 @ 81%, 1 @ 76%, 1 @ 81%, 1 @ 86%

Complex: Snatch High Pulls and Eccentric Deadlifts : 5x1 at 95% 1RM

Clean & Jerk : 1 @ 66%, 1 @ 71%, 1 @ 76%, 1 @ 71%, 1 @ 76%, 1 @ 81%, 1 @ 76%, 1 @ 81%, 1 @ 86%

Complex: Clean High Pulls and Eccentric Deadlifts : 5x1 at 95% 1RM