Mon Jan 19

Train
4 Rounds For Time (10 Min Cap):
6 Power Snatches @ 95/65
6 Overhead Squats
12 Chest-to-bar Pull-ups
18/15 Calorie Row

Move
10 Min AMRAP:
10 Alternating DB Snatches
10 Goblet Squats
10 Ring Rows
10/8 Calorie Row

Warm-up
3 Min Bike, build in pace
THEN, 2 Sets:
10 breaths/side Pigeon Stretch
8 PVC Pipe Sots Press
16 Lunges w/OH Lateral Flexion

Strength
Back Squats: 3-2-1 @ 80-85-90%

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Stimulus
Strength: Back Squats are heavy today. Build in sets of 3 up to 80% and then rest 3-4 minutes between working sets

Train/Move: Select weights that allow for unbroken sets. Pull-ups/ring rows can be broken up early on to save your grip and maintain larger sets later in the workout

Monday Weightlifting

Complex: Snatch Pull-to-Hips and Floating Snatches : 1 @ 66%, 1 @ 71%, 1 @ 76%, 1 @ 71%, 1 @ 76%, 1 @ 81%, 1 @ 76%, 1 @ 81%, 1 @ 86%

Complex: Snatch High Pulls and Eccentric Deadlifts : 5x3 at 95% 1RM

Clean + Hang 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 : 1x3 at 95% 1RM