Mon Feb 9

Train
12 Min AMRAP:
2-4-6-8-10...etc.
Deadlift @ 225/155lbs
4-8-12-16-20...etc.
V-Up
* After Each Round, Complete 2x15ft HS Walk

Move
12 Min AMRAP
2 Wall Walks
4 Kettlebell Deadlifts
8 Abmat Sit-ups

Warm-up

3:00 Fan Bike, Building In Pace
THEN, 2 Sets:
10/side Spiderman Hip Rotations
+ 10/side T-Spine Rotations
10 Glute Bridges
10 Squat Reachbacks

Strength
Back Squats:
2-1-1-2-1-1 @ 80-85-90-85-90-95

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Stimulus

Strength: warm-up in sets of 2-3 reps at a time, with a slow tempo and pause at the bottom. These are heavy, feel free to belt up and wear sleeves, ask for spotters if needed

Train/Move: shorter AMRAP today so select a weight of deadlifts (less than 60%) that allows for large sets to be completed unbroken (10+). V-ups are a challenging movement, option to reach for heels instead of touching toes or switch to Abmat sit-ups

Monday Weightlifting

2 Slow Snatch + 2 Pressing Snatch Balance + 3 Sotts Presses: 3 x 1 @ light loads

Snatch Singles EMOM x 8 @ 83-83-85-85-87-90-92-92

Snatch Pull + 2 Floating Snatch Pulls: 3 x 3 @ 100%

Clean Singles EMOM x 8 @ 83-83-85-85-87-90-92-92

Jerk Singles EMOM x 8 @ 83-83-85-85-87-90-92-92