Mon Mar 9

Train
4 Rounds For Time (14 Min Cap):
25/20 Cal Echo Bike
20 GHD Sit-ups (or Toes-to-bar)
12 Box Jump Overs (step down) @ 24/20

Move
14 Min AMRAP:
12/10 Cal Echo Bike
15 Abmat Sit-ups (or hanging knee-raises)
6 Box Step-ups (or low box jumps)

Warm-up
3 Min Echo Bike
THEN, 2 Sets:
30s Banded Pec + Lat Stretch
6 Paused Ring Rows
6 Walk-outs with Push-up

Strength
Every 2.5 Min x 4 Set:
4 Bench Press @ 80-85%

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Stimulus
Strength: build to a weight where you can do 4 reps and have at a minimum 2-3 reps in reserve. Focus is on stable shoulder position; use your feet and add a tempo to maintain

Train: 3.5 mins per round is a lofty goal. You will have to push the pace on the bike and have steady, unbroken reps on the remainder

Move: option to add a 30s rest to the end of each round but ideally you are moving steadily and not slowing down much over the 14 minutes

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

Complex: Snatch Pulls, Floating Snatch Pulls, Floating Snatches, and Snatches : 4x1 at 61% 1RM

Snatch : 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 70%, 1 @ 75%, 1 @ 80%

Pause Snatch Deadlift : 4x3 at 96% 1RM