Mon Feb 23

Train
12 Min AMRAP:
18/15 Cal Echo Bike
15 Overhead Squats @ 95/65
50’ Handstand Walk

Move
12 Min AMRAP:
10/8 Cal Echo Bike
8 DB Goblet Squats
4 Walkouts (or 2 Wall Walks)

Warm-up
3 Min Bike
Then, 2 Sets:
30s Rig Hang
6/6 Single Arm Ring Row
8 Sotts Press
4 Inchworms

Strength
Every 2.5 Min x 4 Sets:
3 Bench Press @ 75-85%

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Stimulus
Strength: moderately heavy bench press focused on shoulder stability and bar path

Train/Move: open-style workout with a higher intensity level for maximum reps. Reduce weight on overhead squats to maintain nearly unbroken sets, spend a maximum of 2 minutes on HS walk

Monday Weightlifting
2 Slow Snatch + 2 Tall Snatch + 5 Sotts Press: 3 x 1 building

Snatch Pull + Floating Snatch Pull + Floating Snatch + Snatch: 4 x 1 @ 55%

Snatch Singles: 60-65-70-75-75-75%

Snatch Grip DL w/pause @ knee + power position: 4 x 3 @ 90%