Mon Mar 30

Train/Move
Every 2 Min (40s work, 1:20 rest) x 24 Min:
1) 40s Max Reps GHD Sit-ups
2) 40s Max Reps DB Thrusters 35/25
3) 40s Max Reps Rope Climbs or Pull-ups
4) 40s Max Rep Box Jumps @ 24/20

Warm-up
3 Min Bike
Banded Shoulder Routine:
5 breaths/side pec + lat stretch
10 Pass Throughs
10 Pull-aparts
10 Good Mornings
10 Presses
10/side Bottoms Up KB Presses

Strength
Every 3 Min x 3 Sets:
8 Strict Press @ 65%

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Stimulus
Strength: If you are unsure of what weight to use, start lighter and build across the three sets. Focus is on shoulder position and midline stability. Option to use dumbbells or incline bench press

Train/Move: you will cycle through each movement a total of three times. In 40s, complete as many reps of each movement, followed by 1:20 in rest.

Monday Weightlifting
Complex: Power Snatches, Hang Power Snatches, and Snatch Balances : 1-1-1

Hang Snatch : 4 @ 52%, 4 @ 57%, 4 @ 62%, 4 @ 67%, 2 @ 72%, 2 @ 72%, 2 @ 77%, 2 @ 77%

Complex: Power Cleans, Cleans, and Jerks : 1 @ 52%, 1 @ 57%, 1 @ 62%, 1 @ 67%, 1 @ 72%

Complex: Snatch Pulls and Floating Snatch High Pulls : 5x1 at 95% 1RM