Mon Sep 29

Train
For Time (15 min cap):
400m Run
30 Burpee Box Jump Overs @ 24/20
20 Sandbag Cleans @ 150/100
10 Ring Muscle-ups

Move
15 Min AMRAP:
200m Run or 12/10 Calorie Bike
15 Burpees
10 Sandbag/D-Ball Cleans @ 70/50
5 Ring Row + Jumping Dip

Warm-up
15/12 Calorie Row
8/8 Side Lunges
8 Split Stance Strict Press (empty bar)
16 Candlestick Toe Touches

Strength
2 Deadlifts @ 55%
Every 45s x 10 sets

THEN:
Sandbag Cleans Practice
2 Sandbag Cleans @ 100/70
Every 30s x 5 Rounds

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Stimulus
Strength: 5% heavier than last week but with more rest, you’re looking to practice deadlifts at lighter weights focusing on bar path, mid-foot balance, and speed in the middle. Treat this also as a warm-up for heavy sandbags coming up in the workout.

Train/Move: Run will take 2-2.5 mins, BBJO 2-3 mins, sandbag cleans 4-5 mins, RMU 1-2 mins. Adjust volume and weights to finish each movements in the above suggested time frames.

Monday Weightlifting
Squat Clean + Split Jerk + Squat Clean + Split Jerk: 3 sets @ 75%

Squat Clean + Split Jerk: 2 sets @ 80%