Mon Jan 5

Train
3 Rounds For Time (15 Min Cap):
60 Double-Unders
50’ DB Front Rack Walking Lunges @ 50/35
40 Wallball Shots @ 20/14

Move
15 Minute AMRAP:
30 Skips
8 Bodyweight Lunges (or light Goblet)
20 Air Squats (or Wallball Shots)
1 Min Rest

Warm-up
3 Min Bike
THEN, 2 Sets:
10 breaths/side pigeon stretch
8 PVC Sots Press
16 Walking Lunge w/OH Lat. Flexion

Strength
Back Squats: 5-4-4 @ 73-78-83%

---

Stimulus
Strength: Moderately heavy squats in lower volume. Resist the urge to build past these percentages and instead go slower on the descent or add a pause at the bottom to increase difficulty and improve positions

Train: You’ve got 5 mins per round to get through this workout. Skipping should be less than a minute, lunges, less than a minute, wallballs 2-3 minutes with lots of rest

Move: Keep things light and move at a steady pace so there are minimal breaks until the end of the round, where 1 minute of rest is optional

Monday Weightlifting

Snatch Balance : 4x5 at 55% 1RM

Snatch : 2 @ 55%, 2 @ 60%, 2 @ 65%, 2 @ 60%, 2 @ 65%, 2 @ 70%

Snatch Pull : 4x3 at 100% 1RM

Ab Wheel Rollouts : 3x15