Mon Sep 15

Train
4 Rounds For Time:
45’ Handstand Walk
16 Alternating Pistols
12 Toes-to-bar
8-6-4-2 Burpee Box Jump Over @ 30/24

Move
20 Minute AMRAP:
3 Wall Walks/Box-facing Walks
12 Box Step-ups
10 Toes-to-bar
8 Burpees to Jumping Air Squat

Warm-up
3 Sets:
15/12 Calorie Row
10 Empty Bar Overhead Squats
10/10 Single Arm Dumbbell Upright Row
30s Hollow Hold

Strength

Front Squat: 3 x 3 @ 70%
-rest 2 minutes between sets

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Stimulus

Strength: build to 70% in sets of 3 and then perform 3 x 3 at this weight. If you do not have a 1RM front squat to go off of, you can estimate today’s weight to be around 50-60% of your best back squat weight.

Train/Move: you will get roughly 5 minutes per round so spending just over 1 minute on each movement on average. Each round, the reps of the burpee box jump overs will decrease by 2. Maximum of 2 minutes on the HS walk.

Monday Weightlifting

1 Power Snatch + 1 Hang Snatch + 1 Snatch Balance: 3 sets at light weights (can be empty bar)

Every 2 Minutes x 10 Rounds, building to technical load:

1 High Hang Snatch + 1 Low Hang Snatch + 1 Snatch + 1 Overhead Squat