Mon Mar 2

Train
3 Min AMRAP, 1 Min Rest, 3 Sets:
15/12 Cal Bike Buy-in, THEN in time rem:
5 Handstand Push-ups
7 Russian Kettlebell Swings @ 32/24
5 Top-end Burpees

Move
3 Min AMRAP, 1 Min Rest, 3 Sets:
10/8 Cal Echo Bike
8 Kettlebell Deadlifts
6 Burpees

Warm-up
3 Min Bike
THEN, 2 Sets:
30s Pronated Rig Hang
10 Banded Z-Press
30s Supinated Rig Hang
10 Alt. Lunges w/Lat Flex

Strength
4 Strict Press @ 80-85%
Every 2.5 Min x 4 Sets

---

Stimulus
Strength: stay at a weight that allows for a strong midline and no leg-drive. Sets can be building or across as needed

Train: every 3 minute AMRAP starts with a bike buy-in, followed by an AMRAP for the time remaining of HSPU, KB swings, and top-end burpees. Push the pace on the bike (45s) and then breathe through the rest of the 3 minutes

Move: a steady AMRAP with no surprises. Carry on where you left off

Monday Weightlifting
Complex: Slow Snatches, Tall Snatches, and Sotts Press : 1-1-1

Complex: Snatch Pulls, Floating Snatch Pulls, Floating Snatches, and Snatches : 4x1 at 58% 1RM

Snatch : 1 @ 63%, 1 @ 68%, 1 @ 73%, 1 @ 78%, 1 @ 78%, 1 @ 78%

Pause Snatch Deadlift : 4x3 at 93% 1RM